Description
Succulent grilled chicken & broccoli bowls bring Mediterranean flavors to your dinner table with a luscious garlic sauce that elevates simple ingredients. Crisp vegetables and tender protein combine in a balanced meal that delights both palate and nutrition goals you’ll crave again and again.
Ingredients
Scale
Protein:
- 2 lbs (907 grams) boneless, skinless chicken breasts or thighs
- 4 cups (600 grams) broccoli florets
Seasonings and Oils:
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt, to taste
- Freshly ground black pepper, to taste
Sauce Ingredients:
- 1/2 cup (120 milliliters) mayonnaise
- 1/2 cup (120 milliliters) sour cream
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt, to taste
- Freshly ground black pepper, to taste
For Serving:
- Cooked rice or quinoa
- Fresh parsley or chives, chopped (optional)
Instructions
- Craft a zesty marinade by blending olive oil, paprika, garlic powder, salt, and black pepper in a mixing vessel. Thoroughly coat chicken pieces, ensuring complete coverage. Allow proteins to absorb flavors for minimum 30 minutes at room temperature.
- Whisk mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper in a compact bowl until achieving a silky, uniform consistency. Calibrate seasoning according to preference. Chill sauce until serving moment.
- Heat grill or grill pan to medium-high temperature (approximately 400°F). Position marinated chicken, cooking 6-7 minutes per side until internal temperature reaches 165°F. Proteins should display golden exterior with clear juices.
- Simultaneously prepare broccoli florets by steaming for 4-5 minutes, maintaining crisp texture and vibrant emerald hue. Vegetables should remain tender yet retain slight resistance when pierced.
- Construct composed bowls by layering base of quinoa or rice. Strategically arrange sliced grilled chicken and steamed broccoli. Generously cascade creamy garlic sauce across protein and vegetable. Optional: Garnish with freshly chopped parsley or chives for enhanced visual appeal and herbal note.
Notes
- Maximize flavor by marinating chicken for up to 4 hours in the refrigerator, allowing spices to deeply penetrate the meat.
- Customize the creamy garlic sauce by adding extra herbs like dill or chives for more complexity and depth.
- For a lighter version, swap mayonnaise with Greek yogurt to reduce calories while maintaining creamy texture.
- Ensure chicken reaches an internal temperature of 165°F to guarantee safe and perfectly cooked protein, using a meat thermometer for precision.
- Prep Time: 35 minutes
- Cook Time: 14 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 333 kcal
- Sugar: 1 g
- Sodium: 260 mg
- Fat: 22 g
- Saturated Fat: 5 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 110 mg