Description
Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce. Juicy chicken and crisp broccoli smothered in a rich, garlicky sauce. Delicious and comforting!
Ingredients
Scale
- 1½ pounds (680g) boneless, skinless chicken breasts
- 2 tablespoons (30ml) olive oil
- 1 tablespoon (15g) garlic powder
- 1 teaspoon (5g) paprika
- ½ teaspoon (2.5g) salt
- ¼ teaspoon (1g) black pepper
- 1 pound (450g) fresh broccoli florets (about 2 medium heads)
- 1 tablespoon (15ml) olive oil
- ¼ teaspoon (1g) salt
- 4 cloves garlic, minced (about 2 tablespoons)
- 2 tablespoons (30g) butter
- 1 cup (240ml) heavy cream
- ½ cup (50g) freshly grated Parmesan cheese
- ¼ teaspoon (1g) red pepper flakes (optional)
- Salt and pepper to taste
- 2 cups (370g) cooked rice or quinoa
- Fresh chopped parsley for garnish
Instructions
- Step 1: Prepare the Chicken Begin by placing the chicken breasts between two pieces of plastic wrap and gently pounding the thicker parts to create an even thickness of about ¾-inch. This ensures uniform cooking across the entire piece. In a small bowl, combine the garlic powder, paprika, salt, and pepper, then sprinkle this mixture evenly over both sides of the chicken. Drizzle with olive oil and rub the seasonings into the meat, ensuring complete coverage. Allow the chicken to marinate for at least 15 minutes while you preheat your grill to medium-high heat (around 400°F/204°C).
- Step 2: Prepare the Broccoli While the chicken is marinating, bring a large pot of salted water to a boil. Prepare an ice bath in a large bowl. Add the broccoli florets to the boiling water and blanch for exactly 2 minutes. Quickly transfer to the ice bath to stop the cooking process and preserve that vibrant green color. Once cooled, drain thoroughly and pat dry with paper towels. Toss the blanched broccoli with olive oil and salt in a bowl, ensuring each floret is lightly coated.
- Step 3: Grill the Chicken and Broccoli Place the seasoned chicken breasts on the preheated grill and cook for 5-7 minutes per side until the internal temperature reaches 165°F (74°C). For beautiful grill marks, resist the urge to move the chicken around—let it sear undisturbed. In the last 4 minutes of chicken cooking time, add the broccoli to the grill using a grill basket or carefully place directly on the grates. Grill until you see light char marks forming, turning occasionally, about 3-4 minutes total. Remove both the chicken and broccoli from the grill. Let the chicken rest for 5 minutes before slicing against the grain.
- Step 4: Make the Creamy Garlic Sauce While the chicken is resting, prepare your sauce. In a medium saucepan over medium-low heat, melt the butter. Add the minced garlic and sauté for 30 seconds until fragrant but not browned. Slowly pour in the heavy cream while whisking constantly. Bring to a gentle simmer (never boil) and cook for about 3 minutes until slightly thickened. Reduce heat to low and gradually whisk in the Parmesan cheese until melted and incorporated. Add red pepper flakes if using, and season with salt and pepper to taste. Keep warm on the lowest heat setting, stirring occasionally.
- Step 5: Assemble the Bowls Divide the cooked rice or quinoa among four bowls. Slice the rested chicken against the grain into ½-inch strips. Arrange the sliced chicken and grilled broccoli over the grain base. Generously drizzle the creamy garlic sauce over everything, allowing it to seep into all components. Garnish with fresh chopped parsley and serve immediately while everything is warm.
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 1 bowl
- Calories: 480 calories per serving
- Sugar: 5 grams
- Sodium: 790 milligrams
- Fat: 32 grams
- Saturated Fat: 16 grams
- Unsaturated Fat: 12 grams
- Trans Fat: 0 grams
- Carbohydrates: 20 grams
- Fiber: 3 grams
- Protein: 28 grams
- Cholesterol: 130 milligrams