Description
Savor sumptuous grilled chicken & broccoli bowls with a luscious garlic sauce that melds Mediterranean flavors into a wholesome meal. Protein-packed ingredients and zesty seasonings create a delightful dining experience you’ll crave again and again.
Ingredients
Scale
Main Proteins:
- 2 pounds (907 grams) boneless, skinless chicken breasts or thighs
- 2 cloves garlic, minced
Vegetables and Starches:
- 1 pound (454 grams) broccoli florets, steamed or roasted
- 2 cups cooked rice or quinoa
- 1 lime, juiced
- 1 lime wedges, for serving
Seasonings and Sauce Ingredients:
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Marinate chicken with olive oil, paprika, garlic powder, salt, pepper, cayenne, and lime juice, ensuring even coating.
- Allow chicken to absorb flavors for minimum 30 minutes, or refrigerate up to 24 hours for enhanced taste profile.
- Heat grill or skillet to medium-high temperature, cooking chicken until internal temperature reaches 165°F and exterior develops golden-brown char, approximately 5-7 minutes per side.
- Remove chicken from heat, let rest 3-4 minutes to retain moisture, then slice into uniform bite-sized pieces.
- Create creamy garlic sauce by whisking mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper until silky smooth.
- Layer cooked rice or quinoa as base in serving bowls, arranging steamed or roasted broccoli and sliced chicken on top.
- Drizzle generously with prepared creamy garlic sauce, garnishing with fresh lime wedges for additional zesty brightness.
Notes
- Marinating Magic: Letting chicken sit longer than 30 minutes allows deeper flavor penetration and tenderizes the meat effectively.
- Spice Flexibility: Adjust cayenne pepper quantity to control heat level, making the dish mild or spicy based on personal preference.
- Sauce Swap: Replace mayonnaise and sour cream with Greek yogurt for a lighter, protein-rich alternative that maintains creamy texture.
- Dietary Adaptations: Swap rice with cauliflower rice for low-carb version or quinoa for gluten-free and higher protein meal option.
- Prep Time: 35 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 427 kcal
- Sugar: 2 g
- Sodium: 390 mg
- Fat: 22 g
- Saturated Fat: 4 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 5 g
- Protein: 38 g
- Cholesterol: 97 mg