Description
Succulent grilled chicken and roasted broccoli bowls deliver a flavor-packed Mediterranean-inspired meal that satisfies completely. Drizzled with creamy garlic sauce, this bowl combines lean protein and crisp vegetables for a nutritious and delicious dining experience you’ll crave again and again.
Ingredients
Scale
Protein:
- 2 boneless, skinless chicken breasts (or thighs)
Vegetables:
- 3 cups broccoli florets
Seasoning for Chicken:
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Seasoning for Broccoli:
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Creamy Garlic Sauce Ingredients:
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1 tablespoon all-purpose flour
- 1 cup whole milk (or heavy cream)
- 0.25 cup grated Parmesan cheese
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Bowl Base:
- 2 cups cooked rice (white, brown, or cauliflower rice)
Garnish:
- Chopped parsley or fresh basil (optional)
Instructions
- Infuse chicken with a robust marinade combining zesty lemon, fragrant herbs, and aromatic spices. Allow proteins to absorb flavors for minimum 15 minutes or overnight for enhanced taste profile.
- Heat grill or skillet to medium-high temperature around 400°F. Cook chicken thoroughly until internal temperature reaches 165°F, ensuring golden exterior and juicy interior. Rest meat briefly before slicing.
- Prepare broccoli by tossing florets with seasoning. Spread vegetables evenly on baking sheet, creating space between pieces to encourage crispy caramelization.
- Roast broccoli in preheated oven at 400°F for 15-20 minutes, rotating midway to guarantee uniform browning and tender-crisp texture.
- Craft creamy garlic sauce by gently melting butter, then introducing minced garlic. Incorporate flour to create smooth roux, gradually whisking in milk until sauce thickens and develops luxurious consistency.
- Enhance sauce with Parmesan cheese, introducing rich, nutty undertones. Season with salt and pepper for balanced flavor profile.
- Construct bowls by layering fluffy rice as foundation. Arrange sliced grilled chicken and roasted broccoli atop rice.
- Finish by generously drizzling velvety garlic sauce, creating harmonious blend of textures and flavors. Serve immediately for optimal dining experience.
Notes
- Marinate chicken overnight for deeper, more intense flavor that penetrates every fiber of the meat.
- Ensure broccoli is cut into similar-sized florets to guarantee even roasting and perfect caramelization.
- Use a meat thermometer to precisely check chicken’s internal temperature, preventing dry or undercooked meat.
- Customize sauce thickness by adjusting milk quantity – less milk creates a richer, more concentrated sauce.
- Swap rice with quinoa or cauliflower rice for lower-carb, gluten-free alternatives that maintain delicious bowl structure.
- Add red pepper flakes to sauce for subtle heat and extra flavor complexity.
- Store leftover sauce separately to prevent soggy rice and maintain ideal texture when reheating.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 625 kcal
- Sugar: 4 g
- Sodium: 720 mg
- Fat: 37 g
- Saturated Fat: 11 g
- Unsaturated Fat: 25 g
- Trans Fat: 0.2 g
- Carbohydrates: 34 g
- Fiber: 5 g
- Protein: 46 g
- Cholesterol: 125 mg