Description
A comforting bowl of grilled chicken, vibrant broccoli, and creamy garlic sauce served over rice.
Ingredients
Scale
- 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)
- A squeeze of lemon (optional)
- A sprinkle of chopped parsley or chives (optional)
- A handful of toasted nuts or seeds (optional)
Instructions
- Grill the Chicken: Preheat a grill or grill pan over medium-high heat, season chicken, grill 6-7 minutes per side until cooked, then slice.
- Steam the Broccoli: Steam broccoli for 4-5 minutes until bright green and tender but crisp.
- Make the Sauce: Whisk together yogurt, mayonnaise, garlic, and lemon juice. Thin with water as needed.
- Assemble the Bowls: Layer rice, chicken slices, and broccoli in bowls, drizzle with sauce, and add lemon or herbs if desired.
Notes
Feel free to experiment with herbs or coatings such as zaatar or harissa. For a completed meal, consider serving with a salad or warm bread.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 450mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: grilled chicken, broccoli, creamy garlic sauce, rice bowls, family meal