Grilled Chicken Broccoli Bowls

Introduction

Grilled chicken broccoli bowls with creamy garlic sauce are a delicious and nutritious meal option that combines tender grilled chicken, crisp broccoli, and a rich, creamy sauce. This dish is perfect for anyone looking for a healthy yet satisfying meal that is easy to prepare. The flavors come together beautifully, creating a comforting bowl that can be enjoyed any day of the week.

Detailed Ingredients with measures

– Chicken breasts – 2 large, boneless and skinless
– Broccoli florets – 2 cups
– Olive oil – 2 tablespoons
– Garlic – 4 cloves, minced
– Heavy cream – 1 cup
– Parmesan cheese – 1/2 cup, grated
– Salt – to taste
– Black pepper – to taste
– Italian seasoning – 1 teaspoon

Prep Time

The prep time for the grilled chicken broccoli bowls is approximately 15 minutes. This includes chopping the broccoli, marinating the chicken, and preparing the garlic sauce ingredients.

Cook Time, Total Time, Yield

Cook time is around 20 minutes. This brings the total time for the entire dish to about 35 minutes. This recipe yields 2 servings, making it an ideal choice for a quick dinner for two or a meal prep option for the week.

Detailed Directions and Instructions

Step 1: Prepare the Chicken

Start by flattening the chicken breasts for even cooking. Use a meat mallet or rolling pin to pound them to about 1-inch thickness.

Step 2: Marinate the Chicken

In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Add the chicken breasts and coat them evenly. Marinate for at least 30 minutes or up to 2 hours in the refrigerator.

Step 3: Cook the Chicken

Heat a grill or grill pan over medium-high heat. Cook the marinated chicken for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C). Remove from the grill and let it rest before slicing.

Step 4: Prepare the Broccoli

Steam the broccoli florets until they are bright green and tender but still crisp, about 4-5 minutes. Set aside.

Step 5: Make the Creamy Garlic Sauce

In a saucepan, melt butter over medium heat. Add minced garlic and sauté for 1 minute until fragrant. Stir in heavy cream and simmer for a few minutes. Add Parmesan cheese, salt, and pepper, and stir until smooth.

Step 6: Assemble the Bowl

In a bowl, place a serving of steamed broccoli. Top with sliced grilled chicken, then drizzle with the creamy garlic sauce.

Notes

Note 1: Chicken Cooking Tip

Ensure the grill is properly preheated before adding the chicken to prevent sticking.

Note 2: Broccoli Alternatives

You can substitute broccoli with other vegetables like green beans or asparagus if preferred.

Note 3: Sauce Consistency

Adjust the thickness of the sauce by adding more cream or broth as desired.

Note 4: Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days.

Note 5: Serving Suggestions

This dish pairs well with rice or quinoa for a complete meal.

Cook techniques

Grilling

Grilling involves cooking the chicken over direct heat, which enhances its flavor and provides a nice char. Make sure to preheat your grill and oil the grates to prevent sticking.

Blanching

Blanching broccoli briefly in boiling water before adding it to the bowl helps to retain its vibrant color and crisp texture. It also makes the broccoli easier to digest.

Sautéing

Sautéing ingredients such as garlic in a bit of oil allows for the flavors to meld and intensifies their taste. This technique is key for creating the creamy garlic sauce.

Mixing

Combining the grilled chicken, blanched broccoli, and creamy garlic sauce in a bowl ensures that each bite is infused with flavor. Utilize a gentle stirring motion to keep the ingredients intact.

Garnishing

Adding garnishes, such as chopped herbs or a sprinkle of cheese, can elevate the dish’s visual appeal and add an extra layer of flavor.

FAQ

Can I use frozen broccoli instead of fresh?

Yes, you can use frozen broccoli. Just ensure to thaw and drain it properly before adding to the dish.

How can I make this dish spicier?

To add spice, consider incorporating red pepper flakes into the creamy garlic sauce or marinating the chicken with a spicy seasoning blend.

What can I substitute for chicken?

You can substitute chicken with tofu, shrimp, or any preferred protein to make it suitable for different dietary preferences.

How long does the dish last in the refrigerator?

The grilled chicken and broccoli bowls can be stored in the refrigerator for up to 3 days in an airtight container.

Can I freeze the leftovers?

Yes, you can freeze the leftovers. Store them in a freezer-safe container, and they can last for about 2-3 months.

Conclusion

The grilled chicken broccoli bowls with creamy garlic sauce offer a delectable and satisfying meal option that combines protein and vegetables in a flavorful way. This dish is not only nutritious but also easy to prepare, making it a great choice for busy weeknights or meal prep. The creamy garlic sauce elevates the flavors, creating a dish that will please both adults and children alike. Enjoy this wholesome meal as a standalone dish or as part of a larger spread.

More recipes suggestions and combination

Quinoa Salad with Roasted Veggies

A healthy and colorful dish that pairs well with grilled chicken. The combination of quinoa, seasonal roasted vegetables, and a light vinaigrette make for a refreshing side.

Spicy Chickpea Wraps

For a meatless option, try spicy chickpea wraps filled with fresh greens, avocado, and a zesty sauce. They provide great texture and flavor and complement the creamy garlic sauce perfectly.

Garlic Mashed Potatoes

Creamy garlic mashed potatoes are a comforting side that can balance the lightness of the grilled chicken and broccoli, creating a satisfying meal experience.

Stir-Fried Bell Peppers and Onions

Add some color and crunch to your meal with stir-fried bell peppers and onions. Their sweetness and slight crunch make a wonderful contrast to the grilled chicken.

Cucumber and Tomato Salad

A simple cucumber and tomato salad dressed with olive oil and lemon juice makes a refreshing accompaniment, enhancing the overall dining experience with its vibrant flavors.

Herbed Couscous

Fluffy herbed couscous infused with garlic and herbs serves as a perfect base for the chicken and broccoli, adding an aromatic touch to your meal.