Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce
Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Chicken
2 large boneless, skinless chicken breasts, cut into bite-sized pieces
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon Italian seasoning
Salt and black pepper, to taste
For the Broccoli
4 cups broccoli florets
1 tablespoon olive oil
Salt and black pepper, to taste
½ teaspoon garlic powder
For the Creamy Garlic Sauce
2 tablespoons butter
4 cloves garlic, finely minced
1 tablespoon all-purpose flour
1 cup milk or heavy cream
½ cup grated Parmesan cheese
½ teaspoon Italian seasoning
Salt and black pepper, to taste
1 tablespoon lemon juice (optional)
For the Bowls
3 cups cooked rice, quinoa, or cauliflower rice
Fresh parsley, chopped, for garnish
Extra Parmesan cheese, optional
Instructions
- Prepare the chicken
In a bowl, combine the chicken pieces with olive oil, paprika, garlic powder, onion powder, Italian seasoning, salt, and pepper. Toss well until evenly coated.
Heat a grill pan or large skillet over medium-high heat. Cook the chicken for 5–7 minutes, turning occasionally, until golden and fully cooked through. Remove from the heat and set aside.
- Cook the broccoli
Toss the broccoli florets with olive oil, garlic powder, salt, and pepper.
You can:
Roast: Bake at 425°F (220°C) for 15–20 minutes.
Sauté: Cook in a skillet for 6–8 minutes until tender-crisp.
Steam: Steam for 4–5 minutes for a lighter option.
3. Make the creamy garlic sauce
In a saucepan over medium heat, melt the butter. Add the minced garlic and cook for about 30 seconds until fragrant.
Whisk in the flour and cook for another 30 seconds. Slowly pour in the milk or cream while whisking continuously.
Add Parmesan cheese and Italian seasoning. Continue stirring for 3–5 minutes, until the sauce becomes smooth and creamy.
Season with salt, pepper, and optional lemon juice.
- Assemble the bowls
Divide the cooked rice or your preferred base between four bowls.
Top each bowl with:
Grilled chicken
Cooked broccoli
A generous drizzle of creamy garlic sauce
Finish with fresh parsley and extra Parmesan if desired.
Serving Tip
For meal prep, keep the creamy garlic sauce separate and add it just before serving. The bowls will stay fresh in the refrigerator for up to 4 days.
