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Chicken and Broccoli Bowls with Creamy Garlic Sauce

Chicken and broccoli bowls with creamy garlic sauce served over rice in white bowls
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Healthy chicken and broccoli bowls topped with a rich, creamy garlic sauce. High protein weeknight dinner.

Ingredients

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  • 2 boneless, skinless chicken breasts (about 1 lb total), cut into bite-sized pieces
  • 2 cups broccoli florets
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons butter
  • 3 cloves garlic, minced (about 1 tablespoon)
  • 2 tablespoons all-purpose flour
  • 1 cup chicken broth
  • 1/2 cup milk (any kind works)
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
  • 2 cups cooked rice or quinoa
  • Optional toppings: sesame seeds, sliced green onions, red pepper flakes

Instructions

  1. Heat olive oil in a large skillet over medium-high heat. Add chicken pieces and season with salt and pepper. Cook until golden brown and cooked through to 165°F, about 5-7 minutes. Remove chicken from skillet and set aside.
  2. In the same skillet, add broccoli florets and 3 tablespoons of water. Cover and steam for 3-4 minutes until tender-crisp. Remove broccoli from skillet and set aside with chicken.
  3. Melt butter in the skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant.
  4. Whisk in flour and cook for 1 minute.
  5. Gradually whisk in chicken broth until smooth. Bring to a simmer and cook for 2-3 minutes until slightly thickened.
  6. Stir in milk and Parmesan cheese. Continue to simmer for 2-3 minutes until the sauce thickens to heavy cream consistency.
  7. Remove from heat and stir in fresh parsley. Season with salt and pepper to taste.
  8. Divide cooked rice or quinoa among four bowls. Top with chicken and broccoli, then drizzle with the creamy garlic sauce.
  9. Garnish with optional toppings like sesame seeds, sliced green onions, or red pepper flakes.

Notes

  • Don’t overcook the broccoli to maintain its bright color and slight crunch. Steam just until tender-crisp.
  • For extra flavor, marinate the chicken in soy sauce, garlic, and ginger before cooking.
  • The sauce can be made ahead of time and gently reheated before serving. Add a splash of milk if it becomes too thick.
  • Store leftover components separately in airtight containers in the refrigerator for up to 3 days. Freeze sauce for up to 2 months.

Nutrition

Find it online: https://www.benefitiany.com/chicken-and-broccoli-bowls-with-creamy-garlic-sauce/