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This grilled chicken and broccoli bowl with creamy garlic sauce is a perfect quick dinner solution that tastes like a restaurant meal but comes together in minutes. The combination of tender grilled chicken and nutritious broccoli is elevated by a simple yet incredibly flavorful yogurt-based sauce that brings everything together.
I created this recipe when I was looking for a clean eating option after the holidays, but my family loved it so much it's now in our regular rotation. My husband who usually turns his nose up at "health food" requests this weekly.
Ingredients
- Boneless skinless chicken breasts: choose organic if possible for best flavor and texture
- Broccoli florets: fresh broccoli provides the best texture but frozen works in a pinch
- Olive oil: use extra virgin for more flavor in the marinade
- Salt and pepper: freshly ground makes a noticeable difference
- Greek yogurt: provides protein and creaminess without heavy calories
- Garlic cloves: fresh minced garlic is essential for the punchy sauce flavor
- Lemon juice: brightens the sauce and cuts through the richness
Step-by-Step Instructions
- Marinate the Chicken:
- Combine olive oil with salt and pepper in a bowl large enough for your chicken. Add the chicken breasts and make sure they're well coated on all sides. Let them rest for at least 15 minutes at room temperature to absorb flavors and come to temperature for even cooking.
- Prepare the Broccoli:
- While the chicken marinates, prepare your broccoli. For perfect texture, steam the florets for exactly 4 minutes until they turn vibrant green and are just tender when pierced with a fork. Avoid overcooking as mushy broccoli will ruin the dish.
- Grill the Chicken:
- Preheat your grill or grill pan until it's quite hot. Place marinated chicken on the grill and cook undisturbed for 6 to 7 minutes. Flip only once and cook another 6 to 7 minutes until the internal temperature reaches 165°F. Look for nice grill marks and caramelization.
- Make the Garlic Sauce:
- While chicken cooks, prepare your sauce. In a bowl, combine Greek yogurt with minced garlic, fresh lemon juice, and season generously with salt and pepper. Whisk until completely smooth. Let the sauce sit for a few minutes so the garlic flavor can develop.
- Rest and Slice the Chicken:
- After chicken reaches temperature, remove from heat and let rest on a cutting board for 5 minutes. This crucial step allows juices to redistribute throughout the meat. After resting, slice chicken against the grain into strips.
- Assemble Your Bowls:
- Start with a base of bright green broccoli in each bowl. Arrange sliced chicken on top, then generously drizzle with the creamy garlic sauce. Finish with an extra crack of black pepper if desired.
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The Greek yogurt sauce is the secret weapon in this recipe. I discovered it when trying to recreate a restaurant dish that used heavy cream, but found this lighter version actually tastes better. My daughter now asks for "dipping sauce" with nearly everything we eat.
Make Ahead Options
The components of this bowl can be prepared separately up to three days in advance, making it perfect for busy weeknights or meal prep. Cook the chicken and broccoli, then store in airtight containers in the refrigerator. The sauce can be made and kept separately. When ready to eat, simply reheat the chicken and broccoli and assemble with fresh sauce. The chicken actually develops more flavor after a day in the refrigerator, making this even better as leftovers.
Vegetarian Adaptation
This bowl works beautifully with plant based protein substitutions. Replace the chicken with firm tofu or tempeh, marinated in the same olive oil mixture. Grill or pan sear until golden brown. The creamy garlic sauce pairs just as wonderfully with these alternatives, making this a flexible recipe for mixed diet households. I often make a double batch of sauce and use it throughout the week on different proteins.
Serving Suggestions
Transform this basic bowl into different meals throughout the week. Serve over quinoa or brown rice for a heartier option. For a low carb version, add more vegetables like roasted bell peppers or zucchini. The bowl also works wonderfully with a sprinkle of toasted nuts or seeds for extra crunch and nutrition. For a complete meal experience, pair with a simple side salad dressed with lemon vinaigrette to complement the garlic sauce.
Frequently Asked Questions
- → How do I ensure the chicken is fully cooked?
Grill the chicken until its internal temperature reaches 165°F (75°C) for safe consumption.
- → Can I use frozen broccoli for this dish?
Yes, frozen broccoli works well. Steam or microwave it as directed until tender.
- → What substitute can I use for Greek yogurt in the sauce?
You can use sour cream or mayonnaise as a substitute, though flavors may differ slightly.
- → Can I prepare this dish ahead of time?
Yes, you can grill the chicken and steam the broccoli in advance. Store them separately and assemble the bowls when ready to serve.
- → What else can I add to this bowl?
For added texture, consider including cooked quinoa, roasted vegetables, or a sprinkle of nuts or seeds.