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Grilled chicken bowls with broccoli and creamy garlic sauce

Grilled Chicken Broccoli Bowls

These bowls deliver grilled protein, bright veggies, and a creamy garlic sauce that feels indulgent without the fuss, ready in about 30 minutes. Perfect for meal prep or a fast family dinner.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Main Course
Cuisine American
Servings 4 servings
Calories 500 kcal

Ingredients
  

For the Chicken

  • 1.5 lbs boneless, skinless chicken breasts, pounded to even thickness Use thighs for darker meat; adjust cooking time for smaller pieces.
  • 2 tablespoons olive oil Heat in grill pan for cooking.
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika, smoked paprika recommended
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

For the Creamy Garlic Sauce

  • 1/4 cup Greek yogurt, full-fat preferred Can substitute with sour cream or dairy-free yogurt.
  • 2 tablespoons mayonnaise Replace with more yogurt to reduce calories.
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice, freshly squeezed
  • 1 teaspoon Dijon mustard

For the Bowls

  • 4 cups broccoli florets, fresh Steam until bright green and tender-crisp.
  • 4 cups cooked rice or quinoa Prepare ahead or while cooking other components.
  • 1 cup cherry tomatoes, halved
  • 1/2 medium red onion, thinly sliced
  • 1 medium avocado, sliced Slice just before serving to prevent browning.
  • Fresh parsley, for garnish

Instructions
 

Preparation

  • If rice or quinoa is not already cooked, start that first as it takes 20 to 45 minutes depending on your choice.
  • Pound the chicken breasts to an even 3/4-inch thickness using a meat mallet.
  • Mix the garlic powder, paprika, salt, and pepper in a small bowl, then rub this seasoning thoroughly over both sides of each breast. Let them sit for 5 to 10 minutes at room temperature.

Cooking

  • Heat the olive oil in a grill pan over medium-high heat until it shimmers.
  • Add the chicken breasts and cook undisturbed for 6 to 8 minutes until they release easily and have grill marks.
  • Flip and cook another 6 to 8 minutes until the internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
  • While the chicken grills, whisk together the Greek yogurt, mayonnaise, minced garlic, lemon juice, and Dijon mustard in a small bowl until smooth. Season with salt and pepper to taste. Add water one teaspoon at a time if too thick.
  • Steam the broccoli florets for 3 to 4 minutes until bright green and tender-crisp with a slight bite. Drain immediately and set aside.

Assembly

  • Assemble each bowl by placing 1 cup of your pre-cooked rice or quinoa as the base.
  • Top with sliced grilled chicken, steamed broccoli, cherry tomatoes, red onion slices, and avocado.
  • Drizzle generously with creamy garlic sauce and finish with fresh parsley.

Notes

Store components separately in airtight containers for up to 4 days. Reheat chicken and rice, then add fresh avocado and sauce. Freeze grilled chicken sliced for up to 2 months, thaw overnight in the fridge. Use a hot grill pan for quick sear. Pat chicken dry before seasoning for better browning.

Nutrition

Serving: 1gCalories: 500kcalCarbohydrates: 45gProtein: 40gFat: 15gSaturated Fat: 3gSodium: 600mgFiber: 5gSugar: 4g
Keyword Broccoli Bowls, Creamy Garlic Sauce, Easy Dinner, Grilled Chicken, Healthy Meals
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