Description
Succulent grilled chicken & broccoli bowls deliver Mediterranean-inspired comfort with a zesty garlic sauce that elevates simple ingredients. Rich protein and crisp vegetables combine in a balanced meal perfect for weeknight dinners when health and flavor matter most.
Ingredients
Scale
Main Proteins:
- 2 pounds boneless, skinless chicken breasts or thighs
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 cloves garlic, minced
Vegetables and Produce:
- 1 pound broccoli florets, steamed or roasted
- 1 lime, juiced
- 1 tablespoon lemon juice
- 1 lime wedges (for serving)
Seasonings and Grains:
- 2 cups cooked rice or quinoa
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt (for chicken)
- 1/4 teaspoon black pepper (for chicken)
- 1/4 teaspoon cayenne pepper (optional)
- 1/4 teaspoon salt (for sauce)
- 1/4 teaspoon black pepper (for sauce)
Instructions
- Blend seasoned chicken with olive oil, paprika, garlic powder, salt, pepper, and cayenne, ensuring each piece is thoroughly coated.
- Splash lime juice over the chicken, massaging the marinade deeply into the meat. Refrigerate for 30 minutes to 24 hours for maximum flavor infusion.
- Heat grill or skillet to medium-high temperature, around 375°F. Cook chicken for 5-7 minutes per side until golden brown and internal temperature reaches 165°F.
- Remove chicken from heat, allowing it to rest for 3-4 minutes to retain juices. Slice against the grain into thin strips.
- Craft creamy garlic sauce by whisking mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper until smooth and well-integrated.
- Steam broccoli until vibrant green and tender-crisp, approximately 4-5 minutes.
- Construct bowls by layering base of rice or quinoa, arranging steamed broccoli and sliced chicken strategically.
- Generously drizzle creamy garlic sauce over the assembled bowl. Garnish with fresh lime wedges for a zesty finish.
Notes
- Maximize flavor by marinating chicken overnight in the refrigerator for deeper taste penetration.
- Swap mayonnaise and sour cream with Greek yogurt for a lighter, protein-packed alternative that reduces calories.
- Use cauliflower rice instead of traditional rice to create a low-carb, keto-friendly version of the dish.
- For vegetarian options, replace chicken with grilled tofu or tempeh, maintaining the same marinade and cooking technique.
- Prep Time: 35 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 466 kcal
- Sugar: 2 g
- Sodium: 350 mg
- Fat: 30 g
- Saturated Fat: 6 g
- Unsaturated Fat: 22 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 38 g
- Cholesterol: 105 mg