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Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce

Grilled chicken broccoli bowls with creamy garlic sauce served over white rice with fresh parsley garnish
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Tender grilled chicken and crisp broccoli served over rice and drizzled with a rich creamy garlic Parmesan sauce. A healthy, high-protein dinner the whole family loves.

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 (fresh or frozen, thawed)
  • 2 cups cooked rice (brown or white)
  • 3 tablespoons butter, unsalted
  • 3 cloves garlic, freshly 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 Parmesan cheese, freshly grated
  • 2 tablespoons fresh parsley, chopped

Instructions

  1. Preheat your grill or grill pan to medium-high heat for at least 5 minutes.
  2. In a small bowl, mix together 1 tablespoon olive oil, salt, black pepper, garlic powder, and paprika. Rub all over the chicken breasts.
  3. Grill the chicken for 6-7 minutes per side without moving it, until the internal temperature reaches 165F (74C).
  4. Transfer chicken to a cutting board and rest for 5 minutes, then slice.
  5. While the chicken grills, bring a medium pot of salted water to a boil and blanch the broccoli florets for 3-4 minutes until crisp-tender and bright green. Drain and set aside.
  6. Melt butter in a large skillet over medium heat. Add minced garlic and cook for 1 minute, stirring constantly, until fragrant and just barely golden.
  7. Whisk in flour and cook for 1 minute, stirring constantly, to form a roux.
  8. Slowly pour in the milk and chicken broth in a steady stream while whisking constantly. Bring to a gentle simmer and cook for 3-4 minutes, stirring occasionally, until the sauce thickens to coat the back of a spoon.
  9. Season with salt and pepper. Remove from heat and stir in Parmesan cheese and fresh parsley until fully melted and smooth.
  10. Divide cooked rice among four bowls. Top with broccoli and sliced chicken. Drizzle creamy garlic sauce over each bowl and serve immediately.

Notes

  • Use freshly minced garlic instead of jarred for the best flavor in the sauce.
  • Chicken thighs can be substituted for chicken breasts for a juicier, more forgiving result.
  • If the sauce thickens too much, whisk in a splash of warm milk over low heat to loosen it.
  • Store all components separately in airtight containers in the refrigerator for up to 4 days. Reheat sauce on the stovetop with a little milk. The chicken and rice freeze well for up to 2 months but make the sauce fresh when serving from frozen.

Nutrition

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