Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
Introduction
This grilled chicken and broccoli bowl is a wholesome and flavorful meal that’s quick to prepare. Paired with a creamy garlic sauce, it makes for a satisfying lunch or dinner that’s both nutritious and delicious.
Ingredients
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste
Instructions
- Step 1: Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and paprika. Grill for about 6–7 minutes per side, until fully cooked (internal temperature reaches 165°F / 74°C). Remove from heat and let rest before slicing.
- Step 2: While the chicken cooks, steam the broccoli florets for 4–5 minutes until they turn bright green and are just tender.
- Step 3: In a small bowl, whisk together the Greek yogurt, light mayonnaise, minced garlic, lemon juice, water, salt, and pepper until smooth and creamy. Add more water if you prefer a thinner consistency.
- Step 4: Divide the cooked brown rice evenly among four bowls. Top each bowl with sliced grilled chicken and steamed broccoli. Drizzle the creamy garlic sauce over the top just before serving.
Tips & Variations
- Use quinoa instead of brown rice for a different texture and added protein.
- To keep chicken juicy, remove it from the grill as soon as it reaches an internal temperature of 165°F.
- Add a sprinkle of red pepper flakes to the sauce for a bit of heat.
- Roast the broccoli instead of steaming for a nuttier flavor.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop until warmed through. If the sauce thickens after refrigeration, stir in a little water or lemon juice to loosen it before serving.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use a different type of protein?
Yes, you can substitute chicken with turkey breast, tofu, or salmon depending on your preference.
How do I know when the chicken is fully cooked?
The safest way is to check that the internal temperature has reached 165°F (74°C) using a meat thermometer. The juices should run clear, and the meat should no longer be pink inside.
PrintGrilled Chicken & Broccoli Bowls with Creamy Garlic Sauce Recipe
A healthy and delicious recipe for Grilled Chicken and Broccoli Bowls served with a creamy garlic yogurt sauce. This balanced meal features tender grilled chicken breasts, freshly steamed broccoli, and brown rice, all brought together with a tangy and smooth garlic dressing, perfect for a nutritious lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: American
- Diet: Low Fat
Ingredients
For the Bowls:
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
For the Creamy Garlic Sauce:
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste
Instructions
- Grill the Chicken: Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and paprika. Grill the chicken for approximately 6 to 7 minutes on each side, or until fully cooked with an internal temperature of 165°F (74°C). Once done, let the chicken rest briefly before slicing it into pieces.
- Steam the Broccoli: While the chicken is grilling, steam the broccoli florets for 4 to 5 minutes until they become bright green and just tender, retaining their crispness.
- Make the Sauce: In a small bowl, combine the plain nonfat Greek yogurt, light mayonnaise, minced garlic, lemon juice, water, salt, and pepper. Whisk thoroughly until the sauce is smooth and creamy. Adjust the consistency by adding more water if needed to achieve the desired thickness.
- Assemble the Bowls: Evenly divide the cooked brown rice among four bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle the creamy garlic sauce over the top just before serving to enjoy the full flavor combination.
Notes
- Don’t overcook the chicken to keep it juicy; remove it from the grill immediately when it reaches 165°F (74°C).
- You can substitute brown rice with quinoa for a gluten-free alternative.
- Adjust the thickness of the garlic sauce by adding water gradually.
- Optional paprika adds a subtle smoky flavor to the chicken.
Keywords: Grilled chicken bowl, broccoli bowl, healthy chicken recipe, creamy garlic sauce, grilled chicken with broccoli, brown rice bowl, low fat dinner, easy grilled chicken
