Description
A flavorful and nutritious meal featuring juicy grilled chicken breast paired with roasted broccoli and topped with a creamy garlic sauce. This high-protein bowl is perfect for meal prep or quick weeknight dinners, combining simple ingredients into a satisfying and wholesome dish.
Ingredients
For the Grilled Chicken Breast
- 1.75 – 2 lb (800–900 g) boneless, skinless chicken breasts (even thickness)
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 3 – 4 garlic cloves, minced
- 1 tbsp Dijon mustard
- 1 tsp honey or maple syrup (optional)
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1½ tsp kosher salt (adjust to taste)
- ½ tsp black pepper
For the Broccoli (and optional veggies)
- 6 – 7 cups (700 g) broccoli florets, bite-size pieces
- 2 tbsp olive oil
- 1 tsp kosher salt
- ½ tsp garlic powder
- ¼ tsp black pepper
- Optional: sliced carrots, red onion, or bell peppers
For the Creamy Garlic Sauce
- 1 cup Greek yogurt (2% or whole)
- 2 tbsp mayonnaise
- 1 – 2 tbsp lemon juice
- 2 – 3 garlic cloves, finely grated
- 2 – 3 tbsp Parmesan cheese, finely grated (optional)
- 1 tbsp olive oil
- ½ tsp kosher salt
- ¼ tsp black pepper
- 1 – 3 tbsp water or milk to thin
For Serving and Assembly
- 4 – 5 cups cooked rice, quinoa, or cauliflower rice
- Fresh parsley or chives, chopped
- Red pepper flakes (optional)
- Lemon wedges
Instructions
- Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, honey (if using), smoked paprika, dried oregano, kosher salt, and black pepper. Pound chicken breasts to even thickness, add them to the marinade, and refrigerate for 30 minutes up to 6 hours to allow flavors to penetrate.
- Grill the Chicken: Preheat your grill to 450–500°F (232–260°C). Clean and oil the grill grates to prevent sticking. Grill the marinated chicken breasts for 4 to 6 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C). Remove from grill and rest for 5 minutes before slicing to retain juices.
- Prepare the Broccoli: Toss broccoli florets with olive oil, kosher salt, garlic powder, and black pepper. To roast, preheat the oven to 425°F (220°C) and roast the broccoli for 15 to 18 minutes, tossing halfway through until tender-crisp. Alternatively, sauté broccoli in a hot skillet with oil and a splash of water for 5 to 7 minutes until cooked but still crisp.
- Make the Creamy Garlic Sauce: In a bowl, whisk together Greek yogurt, mayonnaise, lemon juice, finely grated garlic, Parmesan cheese (if using), olive oil, kosher salt, and black pepper. Add water or milk, 1 tablespoon at a time, to thin the sauce to a smooth and pourable consistency.
- Assemble the Bowls: Place cooked rice, quinoa, or cauliflower rice in individual serving bowls as a base. Top each bowl with roasted broccoli and sliced grilled chicken breasts. Drizzle generous amounts of the creamy garlic sauce over all, then garnish with chopped fresh parsley or chives, red pepper flakes if desired, and lemon wedges on the side.
Notes
- Marinating the chicken longer will deepen the flavor but a minimum of 30 minutes is sufficient for good taste.
- For extra veggies, add sliced carrots, red onions, or bell peppers along with broccoli for roasting or sautéing.
- The garlic sauce can be made ahead and stored in the refrigerator for up to 3 days.
- Adjust the spice levels by varying the amount of smoked paprika and red pepper flakes.
- Use cauliflower rice for a low-carb or gluten-free option.
- Resting the grilled chicken before slicing helps keep it juicy and tender.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Grilling
- Cuisine: American
