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Grilled chicken and broccoli bowls with creamy garlic sauce over brown rice in white bowl

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Juicy grilled chicken breast, tender steamed broccoli, and hearty brown rice topped with a creamy homemade garlic yogurt sauce. Balanced, high-protein, and ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner, Lunch, Main Course
Cuisine: American
Calories: 310
Ingredients Equipment Method Notes

Ingredients
  

  • 2 medium boneless skinless chicken breasts
  • 4 cups fresh broccoli florets
  • 2 cups cooked brown rice or quinoa for extra protein
  • 1 tbsp olive oil
  • salt and pepper to taste
  • pinch of paprika optional
  • 0.5 cup plain nonfat Greek yogurt for creamy garlic sauce
  • 2 tbsp light mayonnaise for creamy garlic sauce
  • 2 garlic cloves minced fresh, for creamy garlic sauce
  • 1 tbsp fresh lemon juice for creamy garlic sauce
  • 1 tbsp water to thin sauce, add more as needed

Equipment

  • Grill or grill pan
  • Steamer basket or saucepan with lid
  • Small mixing bowl
  • Whisk

Method
 

  1. Cook brown rice according to package directions. Start this step first as it takes the longest, approximately 35 to 45 minutes. If using quinoa, cook time is about 15 minutes.
  2. Preheat a grill or grill pan over medium-high heat. Brush chicken breasts with olive oil and season on both sides with salt, pepper, and paprika. Grill for 6 to 7 minutes per side until internal temperature reaches 165 degrees F. Let rest for 5 minutes before slicing into strips.
  3. While chicken grills, steam broccoli florets for 4 to 5 minutes until bright green and just tender with a slight bite. Check at 4 minutes to avoid overcooking.
  4. Make the creamy garlic sauce by whisking together Greek yogurt, mayonnaise, minced garlic, lemon juice, salt, and pepper in a small bowl. Add water one tablespoon at a time until the sauce drizzles easily but still has body.
  5. Divide cooked rice evenly among 4 bowls. Top each with sliced chicken and steamed broccoli. Drizzle creamy garlic sauce generously over the top and serve immediately.

Notes

Start the brown rice first as it takes longest. Use a meat thermometer to pull chicken at exactly 165 degrees F. Do not overcook broccoli; check at 4 minutes. Creamy garlic sauce can be made up to 3 days ahead and refrigerated. Store all components separately for meal prep. Serve sauce cold or at room temperature for best temperature contrast.