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Grilled Chicken & Roasted Broccoli Bowls with Creamy Garlic Sauce

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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

  1. 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:

    1. 2 cups cooked rice (white, brown, or cauliflower rice)
    2. Chopped parsley or fresh basil (for garnish, optional)

Instructions

  • 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.

  • 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.

  • 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.

  • Assemble the Bowls:

    • Divide cooked rice into bowls.
    • Top with sliced grilled chicken and roasted broccoli.
    • Drizzle generously with creamy garlic sauce.

  • 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

Find it online: https://grandmarecipesflash.com/grilled-chicken-roasted-broccoli-bowls-with-creamy-garlic-sauce/