Description
Smoky, juicy grilled chicken paired with crisp-tender broccoli and drizzled with a rich, creamy garlic sauce—served over your choice of rice or grains. This easy, protein-packed meal is perfect for meal prep or a quick weeknight dinner.
Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts (or thighs)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 cloves garlic (minced)
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
For the Broccoli:
- 3 cups broccoli florets
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
For the Creamy Garlic Sauce:
- 1/2 cup Greek yogurt (or sour cream)
- 1 clove garlic (minced)
- 1 tablespoon lemon juice
- 2 tablespoons grated parmesan cheese
- 1–2 tablespoons water or milk (adjust for consistency)
For Serving:
- 2 cups cooked rice or quinoa
- Fresh parsley (for garnish)
- Extra parmesan (optional)
Instructions
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Marinate the Chicken:
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In a bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, pepper, and Italian seasoning.
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Coat the chicken and let it marinate for at least 15 minutes (or up to 2 hours).
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Grill the Chicken:
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Preheat a grill or grill pan over medium-high heat.
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Cook the chicken for 4-5 minutes per side, until charred and cooked through (165°F / 74°C internal temp).
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Let it rest for a few minutes before slicing.
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Cook the Broccoli:
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Toss broccoli with olive oil, salt, and pepper.
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Grill for 4-5 minutes, flipping occasionally, until slightly charred.
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Alternatively, roast in the oven at 400°F (200°C) for 10-12 minutes.
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Make the Creamy Garlic Sauce:
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In a bowl, whisk together Greek yogurt, minced garlic, lemon juice, parmesan, and water or milk.
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Adjust consistency as needed.
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Assemble the Bowls:
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Divide rice or quinoa into bowls.
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Top with sliced grilled chicken and charred broccoli.
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Drizzle with creamy garlic sauce and garnish with fresh parsley.
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Notes
- Pound the chicken evenly for the best results.
- Let the chicken rest after grilling to keep it juicy.
- Thin the sauce for a drizzle or keep it thick for dipping.
Nutrition
- Calories: 450
- Sodium: 480mg
- Fat: 15g
- Saturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 42g