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Chicken and Broccoli Bowls with Creamy Garlic Sauce

Chicken and broccoli bowls with creamy garlic sauce served over white rice with fresh parsley garnish
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Tender seasoned chicken and crisp broccoli served over rice and drizzled with a rich, silky homemade creamy garlic sauce. A healthy, high-protein dinner made in one pan.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1 lb total)
  • 2 tablespoons olive oil, divided
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 4 cups broccoli florets
  • 2 cups cooked rice (brown or white)
  • 3 tablespoons unsalted butter
  • 3 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 1 1/2 cups whole milk
  • 1/2 cup low-sodium chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup freshly grated Parmesan cheese
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. In a small bowl, mix 1 tablespoon olive oil, salt, black pepper, garlic powder, and paprika into a paste. Rub evenly over both chicken breasts.
  2. Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Cook chicken 6-7 minutes per side until golden brown and internal temperature reaches 165 degrees F (74 degrees C).
  3. Transfer chicken to a cutting board and rest for 5 minutes before slicing.
  4. Steam or blanch broccoli florets 3-4 minutes until bright green and just fork-tender. Remove from heat immediately.
  5. In the same skillet, melt butter over medium heat. Add minced garlic and stir constantly for 1 minute until fragrant and light golden.
  6. Whisk in flour and stir continuously for 1 minute until the mixture looks paste-like and smells slightly nutty.
  7. Slowly pour in milk and chicken broth in a steady stream, whisking constantly to prevent lumps. Bring to a gentle simmer over medium heat and cook 3-4 minutes, stirring occasionally, until the sauce coats the back of a spoon.
  8. Remove from heat. Stir in Parmesan cheese and fresh parsley until fully melted and glossy. Adjust salt and pepper to taste.
  9. Divide cooked rice among 4 bowls. Top with broccoli and sliced chicken. Drizzle creamy garlic sauce over everything and serve immediately.

Notes

  • Boneless chicken thighs can be substituted for breasts – they are harder to overcook and stay juicier.
  • If the sauce thickens too much while assembling bowls, stir in a small splash of warm milk to loosen it.
  • Store all components separately in airtight containers for up to 4 days. Reheat sauce on the stovetop and make sauce fresh if freezing components.

Nutrition

Find it online: https://www.benefitiany.com/chicken-and-broccoli-bowls/