Ingredients :
Serves 4)For the Chicken:2 boneless, skinless chicken breasts (or 4 chicken thighs)1 tbsp olive oil1 tbsp lemon juice1 tsp garlic powder1 tsp paprika½ tsp salt½ tsp black pepper½ tsp dried oregano (optional)For the Broccoli Bowl:4 cups broccoli florets1 tbsp olive oil½ tsp salt¼ tsp black pepper2 cups cooked brown rice, white rice, or quinoa¼ cup chopped green onions (for garnish)1 tbsp sesame seeds or toasted almonds (optional)For the Creamy Garlic Sauce:½ cup Greek yogurt or mayonnaise2 tbsp olive oil or melted butter2 tbsp lemon juice2 garlic cloves, minced½ tsp salt¼ tsp black pepper1 tbsp water or milk (to thin, if needed)
Préparations :
1. Marinate and Grill the Chicken:In a bowl, mix olive oil, lemon juice, garlic powder, paprika, salt, pepper, and oregano.Coat the chicken in the marinade and let sit for at least 15 minutes (or up to 2 hours).Preheat a grill or grill pan to medium heat.Grill chicken for 6-7 minutes per side until cooked through (internal temp 165°F).Let rest for 5 minutes, then slice.2. Cook the Broccoli:Roasting Option: Preheat oven to 400°F, toss broccoli with olive oil, salt, and pepper, then roast for 15 minutes.Steaming Option: Steam broccoli for 5 minutes until bright green and tender.3. Make the Creamy Garlic Sauce:In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, minced garlic, salt, and pepper.Add water or milk to reach desired consistency.4. Assemble the Bowl:Divide cooked rice or quinoa among 4 bowls.Top with grilled chicken and broccoli.Drizzle with creamy garlic sauce.Garnish with green onions and sesame seeds (if using).Nutritional Information(Per Serving, Approximate)Calories: 450Protein: 42gCarbohydrates: 40gFats: 14gFiber: 6gSodium: 600mgNotes & Tips:Make it Dairy-Free: Use dairy-free yogurt or tahini instead of Greek yogurt.Add More Flavor: Drizzle with a bit of sriracha or add red pepper flakes for heat.Swap the Base: Try cauliflower rice for a lower-carb option.Meal Prep Friendly: Store components separately and assemble before eating.Cook Time:Prep Time: 15 minutesCook Time: 20 minutesTotal Time: 35 minutesThis grilled chicken and broccoli bowl is an easy, delicious, and nutritious meal.
ENJOY