Create Delicious Grilled Chicken & Broccoli Bowls in 30 Minutes!

In the quest for healthy, flavor-packed meals, Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce reign supreme. This dish is a mouthwatering combination of juicy, marinated chicken, roasted broccoli, and a tantalizing creamy sauce that’s sure to become a new family favorite. Not only is it nutritious, but it’s also incredibly easy to prepare, making it the perfect choice for busy weeknights or weekend meal-prepping. Let’s dive into the deliciousness of these Grilled Chicken & Broccoli Bowls!

Table of Contents

Ingredients for Grilled Chicken & Broccoli Bowls

For the Chicken Marinade:

• 2 lb boneless, skinless chicken breasts or thighs
• 1 Tbsp olive oil
• 1 tsp paprika
• ½ tsp garlic powder
• ¼ tsp salt
• ¼ tsp black pepper
• ¼ tsp cayenne pepper (optional)
• Juice of 1 lime

For the Creamy Garlic Sauce:

• ½ cup mayonnaise
• ¼ cup sour cream
• 2 garlic cloves, minced
• 1 Tbsp lemon juice
• 1 tsp Dijon mustard
• ¼ tsp salt
• ¼ tsp black pepper

For the Bowl Assembly:

• 1 lb broccoli florets
• 2 cups cooked white rice, brown rice or quinoa
• Olive oil, salt and pepper for roasting the broccoli
• Lime wedges for serving
• Optional: fresh parsley or chopped green onions for garnish

How to Make Grilled Chicken & Broccoli Bowls

Marinate the Chicken

Start by whisking together the olive oil, paprika, garlic powder, cayenne (if using), lime juice, salt, and pepper in a large bowl. Add the chicken and toss to coat evenly. Cover and refrigerate for at least 30 minutes (or up to overnight for deeper flavor).

Grill the Chicken

Preheat your grill pan or outdoor grill to medium-high heat. Cook the marinated chicken for about 5-7 minutes per side, depending on thickness, until cooked through and charred on the outside. Transfer the grilled chicken to a cutting board and let it rest for 5 minutes before slicing.

Cook the Broccoli

While the chicken is grilling, toss the broccoli florets with a drizzle of olive oil and a sprinkle of salt and pepper. Roast the broccoli in a 425°F oven for 12-15 minutes, until the edges are golden and it’s tender-crisp. Alternatively, you can lightly steam the broccoli until it’s vibrant green and just cooked through.

Prepare the Creamy Garlic Sauce

In a small bowl, whisk together the mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper until well combined.

Assemble the Bowls

Divide the cooked rice or quinoa into serving bowls. Top with the grilled chicken slices and roasted broccoli florets. Drizzle the creamy garlic sauce over the top. Serve with lime wedges and garnish with fresh parsley or chopped green onions, if desired.

Tips for Perfect Grilled Chicken & Broccoli Bowls

To ensure your Grilled Chicken & Broccoli Bowls turn out perfectly every time, consider these helpful tips:

• Chicken Choice: Opt for boneless, skinless chicken breasts or thighs for the most tender and juicy results.
• Marinade Time: Let the chicken marinate for at least 30 minutes, or up to overnight, for maximum flavor.
• Broccoli Cooking: Roasting the broccoli in the oven gives it a lovely char and caramelized flavor, but steaming is also a great option for a quicker prep.
• Sauce Customization: Feel free to adjust the garlic, lemon, or seasoning levels in the creamy sauce to suit your personal taste preferences.
• Ingredient Variations: Try swapping in other roasted veggies, like cauliflower or Brussels sprouts, or using different grains like farro or bulgur wheat.

Nutritional Benefits of Grilled Chicken & Broccoli Bowls

Not only are these Grilled Chicken & Broccoli Bowls incredibly delicious, but they’re also packed with essential nutrients. The grilled chicken provides a lean source of protein to keep you feeling full and satisfied, while the broccoli is loaded with fiber, vitamins, and antioxidants. The whole grains, like rice or quinoa, offer complex carbohydrates and additional B vitamins. And the creamy garlic sauce, made with mayonnaise and sour cream, adds a boost of healthy fats. This well-balanced meal is a nutritious and nourishing choice for your weeknight dinner rotation.

More Related Recipes You Might Enjoy

• Bang Bang Chicken Bowl
• Lemon Garlic Shrimp with Broccoli
• Teriyaki Chicken Bowls with Steamed Broccoli

FAQs about Grilled Chicken & Broccoli Bowls

Can I grill the chicken without marinating it?

Absolutely! While marinating the chicken enhances its flavor and tenderness, you can grill it without marinating. If you choose not to marinate, simply season the chicken breasts or thighs with salt, pepper, and any other preferred spices before grilling. To ensure the chicken remains juicy, be attentive to cooking time and use a meat thermometer to check that it reaches an internal temperature of 165°F (75°C). This will help you achieve a flavorful grilled chicken even without the marinade.

What can I serve alongside Grilled Chicken & Broccoli Bowls to make it a complete meal?

To create a more balanced and satisfying meal, consider adding a side of whole grains, such as quinoa or farro, which complement the chicken and broccoli well. You can also serve a fresh side salad with mixed greens, cherry tomatoes, and a light vinaigrette to add extra nutrients and freshness. For added flavor, consider including roasted sweet potatoes or a fruit-based salsa for a sweet contrast. These sides can enhance the overall meal experience and provide additional vitamins and minerals.

Can I use frozen broccoli for this recipe?

Yes, you can use frozen broccoli for your Grilled Chicken & Broccoli Bowls. However, it’s best to thaw and drain the broccoli before cooking to prevent excess moisture from affecting the final dish. You can either steam it in the microwave or let it thaw in the fridge overnight. Once thawed, you can roast it in the oven or sauté it with olive oil and seasonings just like fresh broccoli. This makes for a convenient option while still providing great taste and nutrition.

How can I make the creamy garlic sauce healthier?

To make the creamy garlic sauce healthier, consider substituting some or all of the mayonnaise with Greek yogurt, which offers a similar creaminess while adding protein and reducing calories. You can also use low-fat sour cream instead of regular sour cream for a lighter version. Additionally, incorporating fresh herbs like dill or chives can enhance flavor without adding extra calories. Adjusting the amount of garlic or lemon juice can also tailor the sauce to your taste preferences while keeping it healthy.

Conclusion

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce are the ultimate in satisfying, nutritious meals. With tender, juicy chicken, roasted broccoli, and a flavorful creamy sauce, this dish checks all the boxes for a delicious and wholesome dinner. Whether you’re meal-prepping for the week or looking for a quick and easy weeknight option, these Grilled Chicken & Broccoli Bowls are sure to become a new family favorite. Give this recipe a try and let us know how you enjoy it!

Craving even more magical meals? Browse Amelia’s Pinterest boards for quick dinners, cozy bakes, and tons of flavorful inspiration.

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