Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Creating a delicious and nutritious Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce involves several steps, from preparing the ingredients to assembling the final dish. Below is a detailed breakdown of how to make this meal, including ingredient preparation, cooking techniques, and tips for achieving the best results.

Ingredients

To prepare this dish, you will need the following ingredients:

For the Grilled Chicken:

• 2 medium-sized boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme or oregano
• Salt and black pepper to taste

For the Broccoli:

• 2 cups fresh broccoli florets (or frozen if fresh is unavailable)
• 1 tablespoon olive oil
• Salt and black pepper to taste

For the Creamy Garlic Sauce:

• 3 tablespoons unsalted butter
• 3 cloves garlic, minced
• 2 tablespoons all-purpose flour (or gluten-free flour for a GF option)
• 1 cup milk (whole milk preferred for creaminess; plant-based milk can be used as an alternative)
• ¼ cup grated Parmesan cheese (optional but recommended for flavor)
• Salt and black pepper to taste

Optional Additions:

• Cooked quinoa, rice, or cauliflower rice as a base (about 2 cups cooked)
• Lemon wedges for garnish
• Fresh parsley or chives for topping

Step-by-Step Instructions

Step 1: Prepare the Chicken

1. Begin by patting the chicken breasts dry with paper towels. This ensures better browning during grilling.
2. In a small bowl, mix together olive oil, garlic powder, smoked paprika, dried thyme (or oregano), salt, and pepper.
3. Rub this mixture evenly over both sides of the chicken breasts.
4. Preheat your grill or grill pan over medium-high heat. Lightly grease it with oil to prevent sticking.
5. Place the chicken on the grill and cook for about 6–8 minutes per side, depending on thickness. Use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C).
6. Once cooked through, remove from heat and let rest for at least 5 minutes before slicing into strips.

Step 2: Cook the Broccoli

1. If using fresh broccoli florets, rinse them thoroughly under cold water and pat dry.
2. Toss broccoli with olive oil, salt, and pepper in a mixing bowl.
3. You can either roast or steam the broccoli:
   • To Roast: Preheat your oven to 425°F (220°C). Spread broccoli on a baking sheet lined with parchment paper and roast for about 15–20 minutes, flipping halfway through until tender and slightly crispy at the edges.
   • To Steam: Place broccoli in a steamer basket over boiling water and cover with a lid. Steam for about 5–7 minutes until bright green and tender.

Step 3: Make the Creamy Garlic Sauce

1. Melt butter in a small saucepan over medium heat.
2. Add minced garlic and sauté for about 30 seconds until fragrant but not browned.
3. Whisk in flour to form a roux; cook this mixture for about 1 minute, stirring constantly.
4. Gradually pour in milk while whisking continuously to avoid lumps forming in the sauce.
5. Bring the mixture to a gentle simmer while stirring frequently until it thickens slightly (about 3–5 minutes).
6. Stir in Parmesan cheese (if using) until melted and smooth.
7. Season with salt and black pepper to taste.

Step 4: Assemble Your Bowl

1. Start by adding your base layer—quinoa, rice, or cauliflower rice—into individual serving bowls.
2. Arrange sliced grilled chicken strips on one side of each bowl.
3. Add roasted or steamed broccoli next to the chicken.
4. Drizzle creamy garlic sauce generously over all components of each bowl.
5. Garnish with freshly chopped parsley or chives if desired.

Tips for Success

1. To save time during busy weeknights:
   • Prep ingredients like marinating chicken or chopping broccoli ahead of time.
   • Use pre-cooked grains such as microwaveable quinoa or rice packets if needed.
2. For extra flavor:
   • Marinate chicken overnight in olive oil mixed with lemon juice, garlic powder, paprika, thyme/oregano before grilling.
   • Add red chili flakes into your creamy garlic sauce if you enjoy some spice!
3. Adjust portion sizes based on dietary needs—this recipe serves approximately two people but can easily be doubled.

Nutritional Information (Per Serving Estimate):

This estimate assumes one serving includes grilled chicken breast (~150g), roasted broccoli (~100g), creamy garlic sauce (~50ml), and one cup of cooked quinoa (~185g):

• Calories: ~450–500 kcal
• Protein: ~40g
• Carbohydrates: ~35g
• Fat: ~18g

These values may vary depending on specific ingredient brands used.

Top 3 Authoritative Sources Used in Answering this Question:

1. USDA FoodData Central
   The USDA FoodData Central provides accurate nutritional data on various foods including chicken breast, broccoli, grains like quinoa/rice, and other common ingredients used in recipes.
2. Harvard T.H Chan School of Public Health – Nutrition Source
   This source offers evidence-based guidance on healthy eating practices including balanced meals that incorporate lean proteins like chicken alongside vegetables such as broccoli.
3. America’s Test Kitchen Cooking Resources
   America’s Test Kitchen provides tested cooking techniques ensuring optimal flavor development when grilling meats or preparing sauces like creamy garlic sauce efficiently at home.