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Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Smoky grilled chicken, crisp-tender broccoli, and fluffy brown rice come together with a tangy garlic sauce for a nutritious, meal-prep friendly bowl.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: American
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 2 pounds Boneless, skinless chicken breasts
  • 2 tablespoons Olive oil
  • 1 teaspoon Salt
  • 1 teaspoon Black pepper
  • 1 teaspoon Garlic powder
  • 1 teaspoon Onion powder
  • 1 teaspoon Paprika
  • 0.25 teaspoon Cayenne pepper Optional
  • 2 tablespoons Fresh lime juice
  • 4 cups Fresh broccoli florets
  • 3 cups Cooked brown rice or quinoa
  • 2 tablespoons Olive oil For roasting
  • 0.5 cup Plain Greek yogurt
  • 0.25 cup Mayonnaise
  • 3 cloves Garlic Minced
  • 2 tablespoons Fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 0.25 teaspoon Salt
  • 0.25 teaspoon Black pepper
  • 2 tablespoons Fresh parsley Chopped, optional for garnish

Equipment

  • Grill or Grill Pan
  • Large mixing bowl
  • Small mixing bowl
  • Steamer basket or baking sheet
  • cutting board
  • sharp knife

Method
 

  1. Preheat the grill to medium-high heat. Clean and oil grates to prevent sticking.
  2. In a large bowl, combine chicken, olive oil, salt, pepper, garlic powder, onion powder, paprika, cayenne (if using), and lime juice. Toss to coat. Let marinate for 15 minutes.
  3. Place chicken on grill and cook for 6–7 minutes per side or until internal temperature reaches 165°F (75°C).
  4. Remove chicken from grill and let rest for 5 minutes before slicing.
  5. Bring a pot of water to a boil. Blanch broccoli for 2–3 minutes until bright green and tender-crisp. Drain and set aside.
  6. In a small bowl, whisk together Greek yogurt, mayonnaise, garlic, lemon juice, Dijon mustard, salt, and pepper until smooth.
  7. Slice rested chicken into strips or bite-sized pieces.
  8. Assemble each bowl with brown rice, broccoli, and sliced chicken. Drizzle with creamy garlic sauce and garnish with parsley if desired.

Notes

Store components separately in airtight containers in the fridge for up to 4 days. Freeze grilled chicken for up to 2 months. Sauce can be made up to 3 days ahead.