Chicken & Broccoli with Garlic

This healthy grilled chicken and broccoli bowl has transformed my weeknight dinner routine with its perfect balance of protein, veggies, and that irresistible creamy garlic sauce that ties everything together.

I created this recipe when trying to find more interesting ways to eat clean without sacrificing flavor. Now it's my go to post workout meal that satisfies my hunger while keeping my nutrition on track.

Ingredients

• Boneless skinless chicken breasts: perfect lean protein that absorbs the marinade beautifully
• Broccoli florets: provides fiber and nutrients while holding up well to cooking
• Olive oil: use a good quality one for both marinade and cooking
• Smoked paprika: adds a subtle smoky depth that elevates the chicken
• Garlic powder: infuses the chicken with aromatic flavor without burning
• Fresh lemon juice: brightens all the flavors and tenderizes the chicken
• Mayonnaise: creates the creamy base for the sauce
• Greek yogurt: adds tanginess and protein to the sauce while cutting some calories
• Dijon mustard: provides a sophisticated sharpness to balance the creaminess
• Fresh parsley: optional but adds color and a fresh herbal note

Step-by-Step Instructions

Make the marinade:

Combine olive oil with lemon juice and seasonings until well blended. The acid from the lemon will help tenderize the chicken while the oil carries the flavors of the spices into the meat. Make sure to mix thoroughly so the spices are evenly distributed.

Marinate the chicken:

Pour the marinade over your chicken breasts and turn them several times to ensure complete coverage. Allow to rest for at least 20 minutes at room temperature or up to 4 hours in the refrigerator for deeper flavor development. The longer it marinates the more flavorful it becomes.

Grill the chicken:

Preheat your grill or grill pan to medium high heat. Place the marinated chicken on the hot surface and cook for 5 to 7 minutes per side until the internal temperature reaches 165°F. Look for nice grill marks and caramelization. Let the chicken rest for at least 5 minutes before slicing to keep it juicy.

Prepare the broccoli:

While the chicken cooks steam or sauté your broccoli florets until they reach a tender crisp texture. They should be vibrant green and easily pierced with a fork but still have a slight crunch. This typically takes about 5 minutes.

Make the sauce:

Combine all sauce ingredients in a bowl and whisk until completely smooth. Taste and adjust seasonings as needed. The garlic will become more pronounced as the sauce sits so feel free to prepare this ahead of time.

Assemble your bowls:

Slice the rested chicken against the grain for maximum tenderness. Arrange the chicken and broccoli in your serving bowls. Drizzle generously with the creamy garlic sauce and garnish with fresh parsley if using.

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This dish reminds me of my journey toward healthier eating without sacrificing flavor. The creamy garlic sauce was inspired by my grandmother who taught me that a good sauce can elevate even the simplest ingredients to something special.

Storage and Meal Prep

These bowls excel as meal prep options. Store the components separately in airtight containers with the sauce in its own small container. The chicken will stay good for 3 4 days in the refrigerator while the sauce keeps for up to 5 days. When reheating the chicken, add a splash of water to prevent drying out and heat gently in the microwave or stovetop. The broccoli is best reheated quickly in a hot skillet or microwave for just 30 seconds to maintain its texture.

Customization Options

This recipe welcomes adaptations based on what you have available. Swap chicken for salmon or tofu for different protein options. The broccoli can be replaced with any vegetable that holds up well to cooking such as Brussels sprouts, green beans, or asparagus. For a more substantial meal, add a base of brown rice, quinoa, or cauliflower rice. The sauce works with many variations you can replace the mayo with avocado for a different healthy fat or add herbs like dill or basil for different flavor profiles.

Nutritional Benefits

This balanced meal delivers an impressive nutritional profile. The chicken provides lean protein essential for muscle repair and satiety. Broccoli offers vitamin C, vitamin K, fiber, and numerous antioxidants. The healthy fats from olive oil and the sauce support nutrient absorption and brain health. By combining protein, vegetables, and healthy fats, this meal helps stabilize blood sugar levels and provides sustained energy rather than a quick spike and crash. It's a powerhouse meal that satisfies both your taste buds and nutritional needs.

Recipe FAQs

→ Can I make the creamy garlic sauce ahead of time?

Yes, the sauce can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Just give it a quick stir before serving to restore its creamy consistency.

→ What can I substitute for Greek yogurt in the sauce?

If you don't have Greek yogurt, you can substitute with sour cream for a similar tangy flavor and creamy texture. For a dairy-free option, try unsweetened coconut yogurt.

→ How can I cook this without a grill?

No grill? No problem! You can cook the marinated chicken in a hot skillet over medium-high heat for about 6-7 minutes per side, or bake it in the oven at 425°F (220°C) for approximately 20-25 minutes until the internal temperature reaches 165°F (74°C).

→ Can I meal prep these bowls?

Absolutely! Grill the chicken and cook the broccoli, then store them separately in airtight containers in the refrigerator for up to 4 days. Keep the sauce separate as well, and assemble the bowls when ready to eat. Reheat the chicken and broccoli gently in the microwave before adding the sauce.

→ What can I serve with these bowls to make them more filling?

These bowls pair wonderfully with cooked quinoa, brown rice, or cauliflower rice as a base. You could also add roasted sweet potatoes, a scoop of hummus, or sliced avocado for extra satisfaction and nutritional value.

→ How can I make this dish spicier?

To add heat, incorporate cayenne pepper or red pepper flakes to the chicken marinade. You could also add a dash of hot sauce or sriracha to the creamy garlic sauce, or serve with sliced fresh jalapeños on top.