- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Servings: 4
- Difficulty: Easy
Ingredients
For the Chicken
- 4 boneless, skinless chicken breasts (about 6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Bowls
- 4 cups cooked jasmine or brown rice
- 4 cups broccoli florets
- 1 teaspoon olive oil
- Salt and pepper to taste
For the Creamy Garlic Sauce
- 1 cup plain Greek yogurt
- 2 tablespoons grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon chopped fresh parsley
- Salt and black pepper to taste
- 2–3 tablespoons milk (if needed for thinning)
Instructions
Step 1
In a bowl, combine olive oil, paprika, garlic powder, onion powder, Italian seasoning, salt, and black pepper. Coat the chicken breasts evenly with the seasoning mixture. Let the chicken marinate for at least 15 minutes.
Step 2
Preheat a grill or grill pan over medium-high heat. Grill the chicken for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove from the grill and let the chicken rest for 5 minutes before slicing.
Step 3
While the chicken cooks, steam the broccoli for 4–5 minutes until bright green and crisp-tender. Season lightly with olive oil, salt, and pepper.
Step 4
Prepare the creamy garlic sauce by whisking together the Greek yogurt, Parmesan cheese, garlic, lemon juice, Dijon mustard, parsley, salt, and pepper. Add a little milk if you prefer a thinner consistency.
Step 5
Warm the cooked rice and divide it evenly among four serving bowls.
Step 6
Top each bowl with steamed broccoli and sliced grilled chicken.
Step 7
Drizzle the creamy garlic sauce generously over each bowl.
Step 8
Garnish with additional parsley, cracked black pepper, or grated Parmesan if desired.
Step 9
Serve immediately while warm, or refrigerate individual portions for convenient meal prep throughout the week.
Tips for Success
- Marinate the chicken longer for even deeper flavor.
- Avoid overcooking the chicken to keep it juicy.
- Steam the broccoli until just tender to preserve its bright color and nutrients.
- Use freshly grated Parmesan for the best flavor.
- Brown rice or quinoa can replace white rice for extra fiber.
- Add roasted carrots, asparagus, or bell peppers for additional vegetables.
- Store prepared bowls in airtight containers for up to 4 days in the refrigerator.
Serving Suggestions
Serve these bowls with sliced avocado, cherry tomatoes, cucumber salad, roasted sweet potatoes, or a squeeze of fresh lemon juice. They also pair wonderfully with whole-grain pita bread or a light mixed green salad for an even more satisfying meal.
Estimated Nutrition (Per Serving)
- Calories: 520
- Protein: 40 g
- Carbohydrates: 34 g
- Fat: 18 g
- Saturated Fat: 4 g
- Cholesterol: 105 mg
- Sodium: 540 mg
- Fiber: 4 g
- Sugar: 4 g
- Calcium: 170 mg
- Iron: 2.5 mg
- Potassium: 900 mg