Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

🥦 Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

A healthy, protein-packed meal that’s perfect for meal prep or a quick weeknight dinner. Juicy grilled chicken, tender broccoli, and fluffy rice come together with a rich, creamy garlic sauce that ties everything together.

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🛒 Ingredients (Serves 4)

For the Chicken:

• 4 boneless, skinless chicken breasts

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• 1 tsp Italian seasoning

• ½ tsp salt

• ½ tsp black pepper

For the Broccoli:

• 4 cups broccoli florets

• 1 tbsp olive oil

• Salt & pepper to taste

For the Base:

• 3 cups cooked rice (white, brown, or jasmine)

For the Creamy Garlic Sauce:

• 3 tbsp butter

• 4 cloves garlic, minced

• 2 tbsp flour

• 1 cup chicken broth

• 1 cup heavy cream

• ½ cup grated Parmesan cheese

• Salt & pepper to taste

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👩‍🍳 Instructions

1️⃣ Prepare the Chicken

1. Preheat grill (or grill pan) to medium-high heat.

2. In a small bowl, mix olive oil, garlic powder, paprika, Italian seasoning, salt, and pepper.

3. Rub seasoning mixture evenly over chicken breasts.

4. Grill 5–7 minutes per side, or until internal temperature reaches 165°F (75°C).

5. Let rest 5 minutes, then slice.

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2️⃣ Cook the Broccoli

• Toss broccoli florets with olive oil, salt, and pepper.

• Grill for 5–6 minutes or steam for 4–5 minutes until tender-crisp.

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3️⃣ Make the Creamy Garlic Sauce

1. In a saucepan over medium heat, melt butter.

2. Add minced garlic and sauté 1 minute until fragrant.

3. Whisk in flour and cook 1 minute.

4. Slowly add chicken broth while whisking.

5. Stir in heavy cream and simmer 3–5 minutes until thickened.

6. Add Parmesan cheese, salt, and pepper. Stir until smooth.

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4️⃣ Assemble the Bowls

• Add rice to each bowl.

• Top with sliced grilled chicken and broccoli.

• Drizzle generously with creamy garlic sauce.

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🔥 Optional Add-Ins

• Red pepper flakes (for heat)

• Lemon zest or juice (for brightness)

• Fresh parsley

• Sautéed mushrooms

• Swap rice for quinoa or cauliflower rice

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🥗 Meal Prep Tips

• Store in airtight containers up to 4 days in the fridge.

• Keep sauce separate if possible to prevent sogginess.

• Reheat gently and add a splash of milk to loosen sauce.

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If you’d like, I can also give you:

• A low-calorie version

• A keto version

• Or a dairy-free creamy garlic sauce alternative 😊