Description
Grilled chicken broccoli bowls with creamy garlic sauce offer a delicious and wholesome meal packed with protein, fresh vegetables, and a rich, flavorful sauce. Perfect for a balanced lunch or dinner, this recipe combines juicy grilled chicken, tender quinoa, and vibrant broccoli, all tied together with a luscious garlic cream sauce.
Ingredients
Scale
Protein
- 2 boneless, skinless chicken breasts (about 1 lb or 450 g)
Vegetables
- 2 cups fresh broccoli florets
- 4 cloves garlic, minced
Grains
- 1 cup quinoa (uncooked)
Sauce & Seasoning
- 1 cup heavy cream
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional: Fresh parsley for garnish
Instructions
- Marinate the chicken: Season the chicken breasts with salt, pepper, and 1 tablespoon of olive oil. Let it marinate for 15-20 minutes to enhance flavor and tenderness.
- Blanch the broccoli: Bring a pot of water to a boil, add the broccoli florets, and blanch them for 2-3 minutes until bright green and slightly tender. Drain and set aside.
- Prepare the creamy garlic sauce: In a saucepan, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute. Pour in the heavy cream and lemon juice, then simmer for 3-4 minutes, stirring occasionally, until the sauce thickens slightly.
- Grill the chicken: Preheat a grill or grill pan over medium-high heat. Grill the marinated chicken breasts for 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is fully cooked. Remove from the grill and let rest for a few minutes before slicing.
- Cook the quinoa: While grilling the chicken, cook 1 cup of quinoa according to package instructions, typically simmered in 2 cups of water until fluffy, about 15 minutes.
- Assemble the bowls: Divide cooked quinoa into serving bowls. Top with sliced grilled chicken and blanched broccoli. Drizzle each bowl generously with the creamy garlic sauce and garnish with freshly chopped parsley if desired.
Notes
- For extra flavor, you can add a pinch of crushed red pepper flakes to the garlic sauce.
- Use low-fat or half-and-half cream to reduce calories, though the sauce will be less rich.
- Quinoa can be cooked in chicken broth instead of water to enhance taste.
- Leftover grilled chicken and sauce keep well refrigerated for up to 3 days.
- Ensure chicken is cooked through to avoid any risk of foodborne illness.
