Description
A delicious and healthy chicken broccoli rice bowl with a creamy garlic sauce. Perfect for a quick weeknight dinner or meal prep.
Ingredients
Scale
- 2 cups cooked white rice (jasmine or basmati)
- 3 cups broccoli florets
- 1 1/2 lb boneless skinless chicken breast, sliced into cutlets or strips
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tsp paprika
- 1/2 tsp garlic powder
- 1 tbsp chopped parsley (for garnish)
- 1/3 cup mayonnaise (or Greek yogurt for lighter)
- 2 tbsp sour cream (optional, makes it extra creamy)
- 1 tbsp lemon juice
- 1–2 tsp Dijon mustard
- 1 tsp honey (optional)
- 1 clove garlic, finely grated (or 1/2 tsp garlic powder)
- 2–3 tbsp water (to thin to drizzle)
- Salt & pepper, to taste
Instructions
- Cook the broccoli: Steam broccoli 4–5 minutes until bright green and crisp-tender (or microwave with a splash of water, covered, 3–4 minutes).
- Season the chicken: Toss chicken with olive oil, salt, pepper, paprika, and garlic powder.
- Grill or sear: Heat a grill pan or skillet over medium-high heat. Cook chicken 4–5 minutes per side (or until 165°F internal). Rest 5 minutes, then slice.
- Make the sauce: Whisk mayo, sour cream, lemon juice, Dijon, honey (if using), garlic, and a pinch of salt/pepper. Add water 1 tbsp at a time until it’s drizzleable.
- Assemble: Add rice to bowls, pile on broccoli and sliced chicken, drizzle with creamy sauce, and sprinkle parsley and cracked black pepper.
Notes
- For a lighter version, use Greek yogurt instead of mayonnaise.
- Adjust the sauce consistency with water to your preference.
- Meal prep tip: Store components separately and assemble when ready to eat.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 560
- Sugar: 4g
- Sodium: 600mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 42g
- Cholesterol: 120mg
Keywords: chicken broccoli rice bowl, creamy chicken bowl, grilled chicken rice bowl, healthy chicken and rice, easy weeknight chicken dinner, high protein meal prep