Go Back
Chicken and broccoli bowls with creamy garlic sauce served over rice with fresh parsley garnish

Chicken and Broccoli Bowls with Creamy Garlic Sauce

Juicy marinated chicken, golden roasted broccoli, and a rich homemade creamy garlic sauce served over rice or quinoa. A cozy and satisfying weeknight dinner ready in about 40 minutes.
Print Recipe Save to Pinterest
Prep Time 10 minutes
Cook Time 30 minutes
Marinate Time 30 minutes
Total Time 40 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

  • 2 large boneless skinless chicken breasts sliced in half horizontally before marinating
  • 2 tbsp olive oil for marinade
  • 1 tbsp fresh lemon juice for marinade
  • 1 tsp smoked paprika for marinade
  • 1 tsp garlic powder for marinade
  • 1/2 tsp onion powder for marinade
  • 1/2 tsp dried oregano for marinade
  • 1/2 tsp salt for marinade
  • 1/4 tsp black pepper for marinade
  • pinch of chili flakes for marinade
  • 4 cup broccoli florets cut into bite-sized pieces
  • 1 tbsp olive oil for broccoli
  • salt and pepper to taste, for broccoli
  • 3 tbsp butter for sauce
  • 4 garlic cloves minced, for sauce
  • 2 tbsp all-purpose flour for sauce
  • 1 cup milk whole milk preferred, for sauce
  • 1/3 cup plain Greek yogurt or sour cream for sauce
  • 2 tbsp grated Parmesan cheese freshly grated preferred, for sauce
  • salt and pepper to taste, for sauce

Equipment

  • Large skillet
  • Baking sheet
  • Small saucepan
  • Whisk
  • Meat thermometer

Method
 

  1. Combine olive oil, lemon juice, smoked paprika, garlic powder, onion powder, oregano, salt, pepper, and chili flakes. Add sliced chicken, coat well, and marinate for at least 30 minutes or overnight in the refrigerator.
  2. Preheat oven to 425 degrees F. Toss broccoli florets with olive oil, salt, and pepper on a baking sheet. Roast for 15 to 20 minutes until lightly charred and tender. Steam for 5 to 6 minutes if short on time.
  3. Heat a skillet over medium-high heat. Sear marinated chicken for 4 to 5 minutes per side until golden brown and cooked to 165 degrees F internally. Rest for 3 to 5 minutes before slicing.
  4. Melt butter in a small saucepan over medium heat. Add minced garlic and cook for 1 minute until fragrant but not browned.
  5. Whisk in flour and cook for 30 seconds. Add milk slowly in a steady stream, whisking constantly. Simmer for 3 to 4 minutes until sauce thickens enough to coat the back of a spoon.
  6. Remove from heat. Stir in Greek yogurt and Parmesan. Season with salt and pepper to taste. Add a splash of milk if sauce is too thick.
  7. Build the bowls with rice, quinoa, or cauliflower rice as the base. Top with roasted broccoli and sliced chicken. Drizzle with creamy garlic sauce and finish with fresh parsley or lemon zest.

Notes

Slice chicken breasts in half before marinating for faster and more even cooking. Marinate overnight for deepest flavor. Add milk to sauce slowly while whisking to prevent lumps. Sauce can be made up to 2 days ahead. Store all components separately for up to 4 days refrigerated.