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This grilled chicken and broccoli bowl has become my weeknight dinner savior when I need something satisfying yet nutritious. The creamy garlic sauce elevates simple ingredients into a restaurant-worthy meal that still supports my healthy eating goals.
I first created this recipe during a busy work week when I needed something that would keep well for several days. My husband immediately requested it become part of our regular rotation, especially loving how the tangy garlic sauce brings everything together.
Ingredients
- Boneless skinless chicken breasts or thighs provide lean protein and absorb flavors beautifully. Thighs offer more moisture if you prefer juicier meat
- Olive oil helps seasonings adhere and prevents sticking during cooking
- Paprika adds subtle smokiness and beautiful color to the chicken
- Garlic powder infuses the marinade with aromatic flavor without burning like fresh garlic might
- Lime juice tenderizes the chicken while adding brightness
- Mayonnaise creates the rich base for our sauce. Choose quality brands for best flavor
- Sour cream lightens the sauce and adds pleasant tanginess
- Fresh garlic cloves provide punchy flavor in the sauce. Look for firm bulbs without sprouting
- Dijon mustard adds complexity and helps emulsify the sauce
- Broccoli florets deliver fiber and nutrients. Choose bright green heads with tight florets
- Rice or quinoa serves as the hearty foundation. I prefer short-grain brown rice for its nutty flavor
Step-by-Step Instructions
- Marinate the Chicken
- Combine chicken with olive oil, paprika, garlic powder, salt, pepper, cayenne, and lime juice in a large bowl. Toss until every piece is evenly coated. Allow at least 30 minutes for flavors to penetrate the meat, though overnight marinating in the refrigerator yields the most flavorful results.
- Grill the Chicken
- Preheat your grill or pan to medium high heat. Place marinated chicken on the cooking surface and let it cook undisturbed for 5 7 minutes until golden brown with clear grill marks. Flip once and cook additional 5 7 minutes until internal temperature reaches 165°F. Allow chicken to rest 5 minutes before slicing to retain juices.
- Create the Sauce
- Whisk mayonnaise and sour cream in a bowl until completely smooth. Add minced garlic, lemon juice, Dijon mustard, salt and pepper. Stir thoroughly to combine all ingredients. Taste and adjust seasonings if needed. The sauce should be creamy with a pronounced garlic flavor balanced by acidity.
- Assemble Your Bowls
- Divide cooked rice or quinoa between bowls, creating a base layer. Arrange steamed broccoli florets on one side and sliced chicken on the other for visual appeal. Drizzle generous portions of the creamy garlic sauce over everything. Finish with a squeeze of fresh lime juice just before serving.
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The creamy garlic sauce is truly the star of this dish. I discovered its perfect balance after several attempts to recreate a restaurant favorite. My daughter, who typically avoids vegetables, started requesting extra broccoli just to have more sauce delivery vehicles!
Make Ahead Options
This recipe shines as a meal prep option. Prepare all components up to four days ahead and store separately in airtight containers. The sauce actually improves after sitting overnight as the garlic flavors mellow and integrate. When ready to eat, simply reheat the chicken and broccoli gently in the microwave, then add the cold sauce on top.
Nutritional Boosts
Looking to increase the nutritional value? Add a sprinkle of hemp seeds or chopped almonds for omega fatty acids and extra protein. You can also incorporate leafy greens like baby spinach beneath the hot components to create a partial salad bowl. For additional vegetable variety, try adding roasted red peppers or sautéed zucchini alongside the broccoli.
Vegetarian Adaptation
This bowl works beautifully as a vegetarian meal by replacing chicken with firm tofu or tempeh. Simply press extra firm tofu for 30 minutes, then marinate and cook following the same instructions as the chicken. Alternatively, roasted chickpeas seasoned with the same spice blend provide plant based protein while adding pleasant crunch.
Common Queries
- → Can I make these bowls vegetarian?
Yes! You can substitute the chicken with plant-based alternatives like tofu, tempeh, or chickpeas. Marinate and cook them using the same seasonings for a similar flavor profile. The creamy garlic sauce works well with vegetarian proteins too.
- → How long will these bowls keep in the refrigerator?
When stored properly in airtight containers, these bowls will keep for 3-4 days in the refrigerator. Store the sauce separately to maintain freshness and prevent the other ingredients from becoming soggy.
- → What can I use instead of mayonnaise in the sauce?
Greek yogurt makes an excellent substitute for mayonnaise in the creamy garlic sauce. You can use all Greek yogurt in place of both the mayo and sour cream for a higher protein, lower fat option that still delivers great flavor.
- → Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well in this dish. Steam or roast it according to package directions, but be careful not to overcook it. Pat it dry before adding to your bowl to prevent excess moisture.
- → What other vegetables would work well in these bowls?
These bowls are incredibly versatile. Try adding roasted bell peppers, zucchini, cauliflower, asparagus, or sautéed spinach. For a boost of color and flavor, include cherry tomatoes or shredded carrots as fresh toppings.
- → How spicy is this dish?
As written, this dish has a mild kick from the optional cayenne pepper. You can easily adjust the heat level by omitting the cayenne entirely for a mild version or adding more for extra spice. The creamy sauce helps balance any heat.