Description
A comforting and nourishing bowl featuring juicy grilled chicken, tender-crisp broccoli, and a silky creamy garlic sauce served over fluffy rice or quinoa. Perfect for weeknights yet impressive enough for guests.
Ingredients
Scale
- 1 pound boneless skinless chicken breasts, trimmed and pounded slightly for even cooking
- 4 cups fresh broccoli florets
- 3 tablespoons olive oil
- 4 garlic cloves, minced
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 1 cup chicken broth
- 1 cup whole milk
- 1/2 cup grated Parmesan cheese
- Salt and black pepper, to taste
- 4 cups cooked rice or quinoa
Instructions
- Preheat your grill or grill pan over medium-high heat.
- In a bowl, mix olive oil, salt, pepper, and half of the minced garlic. Add chicken breasts and marinate for at least 20 minutes.
- Bring a pot of water to boil for broccoli or prepare the grill for vegetables.
- Grill chicken for 5–6 minutes per side until fully cooked. Blanch broccoli in boiling water for 2 minutes, then drain.
- In a saucepan, melt butter, add remaining garlic, and sauté for 1 minute. Whisk in flour, then gradually add broth and milk. Stir until smooth and thickened. Add Parmesan, salt, and pepper.
- Slice chicken and arrange over bowls of rice or quinoa, add broccoli, then drizzle with creamy garlic sauce.
- Garnish with extra Parmesan or fresh herbs if desired, and serve warm.
Notes
- Use freshly grated Parmesan for better melting and flavor.
- Keep broccoli slightly undercooked for vibrant color and crunch.
- Let chicken rest before slicing to retain juices.
Nutrition
- Serving Size: 1 bowl
- Calories: 490
- Sugar: 4g
- Sodium: 540mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 95mg
Keywords: grilled chicken, broccoli bowl, creamy garlic sauce, healthy dinner, weeknight meal