Description
A cozy bowl filled with tender grilled chicken, vibrant broccoli, and fluffy brown rice drizzled with creamy garlic sauce, perfect for busy weeknights.
Ingredients
Scale
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
Instructions
- Preheat a grill or grill pan over medium-high heat. Season chicken breasts with salt, pepper, and paprika. Grill each breast for 6–7 minutes per side, until fully cooked (internal temp should reach 165°F/74°C). Let rest before slicing.
- Simultaneously, steam the broccoli in a steamer basket for 4–5 minutes until bright green and just tender.
- In a small bowl, whisk together Greek yogurt, light mayonnaise, minced garlic, lemon juice, water, and salt and pepper until smooth and creamy.
- Assemble the bowls by dividing the cooked brown rice among 4 bowls, topping with sliced grilled chicken and steamed broccoli, and drizzling with creamy garlic sauce before serving.
Notes
For a zesty twist, add lemon zest to the sauce. For extra heat, toss in red pepper flakes. Feel free to include other vegetables or nuts as toppings.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 360
- Sugar: 2g
- Sodium: 400mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 75mg