Grilled Chicken with Broccoli

This grilled chicken and broccoli bowl with creamy garlic sauce has become my weeknight dinner savior when I need something nutritious yet delicious that doesn't require hours in the kitchen. The combination of juicy grilled chicken, tender broccoli, and that irresistible creamy garlic sauce creates a perfect balance of flavors and textures that keeps everyone coming back for more.

I first created this recipe during a particularly hectic week when I needed something healthy that could be prepared quickly after long workdays. What started as a simple meal solution has now become a family favorite my kids actually request these bowls which means vegetables are being willingly consumed in my household.

Ingredients

• Boneless skinless chicken breasts or thighs: Provide lean protein and take on marinade flavors beautifully. Opt for thighs if you prefer more moisture and flavor.
• Olive oil: Helps bind the spices to the chicken and prevents sticking during cooking.
• Paprika: Adds beautiful color and mild smoky flavor. Spanish paprika works especially well here.
• Garlic powder: Provides convenience while infusing the chicken with aromatic flavor without burning like fresh garlic might.
• Lime juice: Tenderizes the chicken while adding brightness. Choose fresh limes for the best flavor.
• Mayonnaise: Forms the creamy base for the sauce. Select a high quality variety for best results.
• Sour cream: Adds tanginess and lightens the sauce texture. Full fat provides the richest flavor.
• Fresh garlic cloves: Deliver sharp aromatic punch to the sauce. Mince them very finely for even distribution.
• Dijon mustard: Adds complexity and helps emulsify the sauce. Smooth varieties work best here.
• Broccoli florets: Provide vibrant color and essential nutrients. Look for bright green heads with tight florets.
• Rice or quinoa: Creates a satisfying base that soaks up the delicious sauce. Choose according to your preference.

Step-by-Step Instructions

Marinate the Chicken:

Combine chicken with olive oil paprika garlic powder salt pepper cayenne and lime juice in a large bowl. Use your hands to ensure every piece is evenly coated with the marinade. The acid from the lime juice begins tenderizing the meat while the spices infuse flavor. Allow to marinate for at least 30 minutes at room temperature or up to 24 hours in the refrigerator for maximum flavor development.

Grill the Chicken:

Preheat your grill or heavy skillet to medium high heat. Place marinated chicken on the hot surface and cook undisturbed for 5 to 7 minutes until golden brown with distinct grill marks. Flip only once and cook an additional 5 to 7 minutes until the internal temperature reaches 165°F. The caramelization that occurs during grilling creates incredible depth of flavor. Let the cooked chicken rest for at least 5 minutes before slicing to retain juices.

Prepare the Creamy Garlic Sauce:

Whisk together mayonnaise sour cream minced garlic lemon juice Dijon mustard salt and pepper in a bowl until completely smooth and well incorporated. The combination of mayo and sour cream creates the perfect balance of richness and tang while fresh garlic provides essential aromatic punch. Make sure the garlic is very finely minced to avoid overwhelming bites of raw garlic. The sauce can be made up to 3 days ahead and stored in the refrigerator.

Steam the Broccoli:

Add broccoli florets to a steamer basket over simmering water and cover. Steam for approximately 4 to 5 minutes until bright green and just tender while maintaining a slight crispness. Alternatively roast broccoli tossed with olive oil salt and pepper at 425°F for 15 to 20 minutes for deeper flavor.

Assemble the Bowls:

Layer a generous portion of cooked rice or quinoa in each bowl creating a foundation that will absorb the delicious sauce. Arrange steamed broccoli on one side and sliced chicken on the other for visual appeal. Drizzle the creamy garlic sauce generously over the entire bowl. Serve with lime wedges on the side for an extra burst of freshness.

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The creamy garlic sauce is truly the star of this dish. I spent weeks perfecting this recipe trying different ratios of ingredients until I found the perfect balance of creaminess tanginess and garlic punch. My daughter who typically avoids any sauce now asks for extra on the side which I consider a major culinary victory in our household.

Make-Ahead Options

This recipe was designed with meal prep in mind. You can prepare all components separately and store them in airtight containers in the refrigerator. The chicken marinade works its magic overnight making the meat even more flavorful. The creamy garlic sauce actually improves after a day in the fridge as the flavors meld together. The broccoli and rice can be cooked in advance and quickly reheated when ready to assemble. Having these components ready to go makes weeknight dinner assembly incredibly quick just reheat and assemble for a fresh tasting meal in minutes.

Ingredient Substitutions

This recipe welcomes adaptations based on what you have available. Swap chicken for salmon shrimp or tofu for different protein options. The broccoli can be replaced with any vegetable that holds up well to steaming or roasting such as cauliflower Brussels sprouts or green beans. For a lower carb option replace the rice with cauliflower rice or simply add more vegetables. The sauce can be lightened by using Greek yogurt instead of sour cream or made dairy free with vegan mayo and coconut yogurt. You can also adjust the spice level by increasing or decreasing the cayenne pepper in the chicken marinade.

Serving Suggestions

These bowls are complete meals on their own but can be enhanced with additional toppings. Try adding avocado slices for healthy fats toasted nuts or seeds for crunch and texture or a sprinkle of fresh herbs like cilantro or parsley for brightness. For a more substantial meal especially for hungry teenagers or athletes add a side of crusty bread for dipping in the extra sauce. These bowls also make excellent packed lunches for work or school simply pack the sauce separately and add it just before eating.

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Health Benefits

These bowls provide an excellent balance of nutrition making them ideal for anyone focused on healthy eating. The lean chicken delivers high quality protein essential for muscle maintenance and repair. Broccoli is a nutritional powerhouse containing vitamin C vitamin K fiber and beneficial plant compounds called sulforaphanes that have been linked to various health benefits. The whole grains in rice or quinoa provide complex carbohydrates for sustained energy along with additional fiber and nutrients. While the creamy sauce does contain some fat its made from quality ingredients and the portion size keeps the overall meal balanced. This combination of protein complex carbs vegetables and healthy fats creates a satisfying meal that supports overall health and wellbeing.

Frequently Asked Questions

→ How do I ensure the chicken remains juicy?

To retain juiciness, marinate the chicken for at least 30 minutes and avoid overcooking. Resting the chicken for a few minutes after cooking also helps retain moisture.

→ Can I make the creamy garlic sauce in advance?

Yes, the garlic sauce can be prepared up to 2-3 days in advance and stored in the refrigerator in an airtight container.

→ What are good substitutions for rice or quinoa?

You can use cauliflower rice, farro, or couscous as alternatives to rice or quinoa for this bowl.

→ Can I make this dish dairy-free?

Yes, simply use vegan mayonnaise and sour cream alternatives for the creamy garlic sauce to make the dish entirely dairy-free.

→ What vegetables can I add for more variety?

Bell peppers, zucchini, carrots, or asparagus make great additions to enhance the flavor and texture of the bowl.