Description
Enjoy a wholesome and delicious meal with this Grilled Chicken & Roasted Broccoli Bowl! Topped with a rich and creamy garlic sauce, it’s perfect for meal prep or a quick dinner. Packed with protein and veggies, this bowl is a nutritious choice for any time of the day.
Ingredients
Scale
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For the Grilled Chicken:
- 2 boneless, skinless chicken breasts (or thighs)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon lemon juice
For the Roasted Broccoli:
- 3 cups broccoli florets
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Creamy Garlic Sauce:
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1 tablespoon all-purpose flour
- 1 cup whole milk (or heavy cream for extra richness)
- ¼ cup grated Parmesan cheese
- ½ teaspoon salt
- ½ teaspoon black pepper
For Assembling the Bowls:
- 2 cups cooked rice (white, brown, or cauliflower rice)
- Chopped parsley or fresh basil (for garnish, optional)
Instructions
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Marinate & Grill the Chicken:
- In a bowl, mix olive oil, garlic powder, oregano, salt, pepper, and lemon juice.
- Coat chicken breasts and let marinate for at least 15 minutes (or overnight for max flavor).
- Preheat grill (or pan) to medium-high heat and cook chicken for 5-6 minutes per side, until internal temp reaches 165°F (75°C).
- Let rest, then slice or dice.
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Roast the Broccoli:
- Preheat oven to 400°F (200°C).
- Toss broccoli florets with olive oil, salt, and pepper.
- Spread on a baking sheet and roast for 15-20 minutes, until slightly crispy.
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Make the Creamy Garlic Sauce:
- In a saucepan, melt butter over medium heat. Add garlic and sauté for 1 minute.
- Stir in flour and cook for 1 minute, then slowly whisk in milk.
- Simmer until thickened, about 3-5 minutes.
- Stir in Parmesan cheese, salt, and black pepper, then remove from heat.
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Assemble the Bowls:
- Divide cooked rice into bowls.
- Top with sliced grilled chicken and roasted broccoli.
- Drizzle generously with creamy garlic sauce.
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Serve & Enjoy!
Notes
- You can swap regular rice with cauliflower rice for a low-carb option.
- Make sure to let the chicken rest before slicing to retain its juiciness.
- The creamy garlic sauce can be made ahead of time and stored in the fridge for a few days.
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 5g
- Sodium: 600mg
- Fat: 26g
- Saturated Fat: 7g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 85mg