Grilled Chicken & Broccoli Bowls with Garlic Sauce
Grilled Chicken & Broccoli Bowls with Garlic Sauce combine tender grilled chicken and crisp broccoli florets drizzled with a vibrant garlic-infused sauce. This wholesome and flavorful dish is quick to prepare, healthy, and perfect for meal prep or a nutritious weeknight dinner, balancing lean protein, vegetables, and bold savory flavors.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
Protein
- 2 boneless, skinless chicken breasts
Vegetables
- 2 cups fresh broccoli florets
Garlic Sauce
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 tablespoon lemon juice
- Salt, to taste
- Pepper, to taste
- Optional chili flakes, to taste
Grains
- 2 cups cooked rice or quinoa
Instructions
- Prepare the Garlic Sauce: In a small bowl, whisk together the minced garlic, olive oil, soy sauce, lemon juice, and honey or maple syrup. Season with salt, pepper, and chili flakes to your preference. This sauce will add vibrant flavor to your dish.
- Grill the Chicken: Lightly season the chicken breasts with salt and pepper. Heat your grill or grill pan over medium-high heat and cook the chicken for 5 to 7 minutes on each side until golden brown and fully cooked. Let the chicken rest briefly, then slice thinly.
- Cook the Broccoli: Steam or blanch the broccoli florets for 3 to 4 minutes until bright green and just tender, ensuring you don’t overcook to preserve crunch and nutrients.
- Assemble the Bowls: Start by placing a base of cooked rice or quinoa in your bowls. Layer the grilled chicken slices and steamed broccoli on top, then generously drizzle with the prepared garlic sauce. Add any optional garnishes or extras as desired.
Notes
- Marinate the chicken in some garlic sauce before grilling for enhanced flavor and tenderness.
- Shock steamed broccoli in ice water immediately after cooking to maintain vibrant color and crunch.
- Use fresh garlic to maximize aroma and taste in the sauce.
- Avoid overcrowding the grill to ensure even cooking and good grill marks.
- Prepare the garlic sauce and cook the grains ahead of time to speed up meal assembly on busy nights.
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 80 mg
Keywords: grilled chicken, broccoli bowl, garlic sauce, healthy dinner, meal prep, gluten free, quick recipe, lean protein, vegetables