“Power Bowls with a Punch: Grilled Chicken & Broccoli with Creamy Garlic Drizzle”

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  • 2 boneless, skinless chicken breasts

  • 1 tablespoon olive oil

  • 1 teaspoon paprika

  • 1/2 teaspoon garlic powder

  • Salt and black pepper, to taste

  • Juice of 1/2 lemon (optional, for added brightness)

For the broccoli & base:

  • 2 cups fresh broccoli florets

  • 1 tablespoon olive oil

  • Salt, to taste

  • 2 cups cooked rice (white, brown, or cauliflower rice)

For the creamy garlic sauce:

  • 2 tablespoons butter

  • 3 cloves garlic, minced

  • 1 tablespoon flour (or cornstarch for gluten-free)

  • 1 cup milk (dairy or non-dairy)

  • 2 tablespoons grated Parmesan cheese (optional)

  • Salt and pepper, to taste

  • 1/4 teaspoon dried thyme or Italian seasoning (optional)

Preparation

  1. Marinate the chicken:
    Rub chicken breasts with olive oil, paprika, garlic powder, salt, pepper, and lemon juice. Set aside while you prepare the other ingredients (or marinate for 30 minutes if time allows).

  2. Grill the chicken:
    Preheat a grill pan or outdoor grill over medium heat. Grill chicken for 5–7 minutes per side or until fully cooked and nicely charred. Let rest for 5 minutes, then slice.

  3. Cook the broccoli:
    Toss broccoli florets with olive oil and a pinch of salt. Roast at 400°F (200°C) for 15 minutes or grill in a grill basket until slightly charred and tender-crisp.

  4. Make the garlic sauce:
    In a small saucepan, melt butter over medium heat. Add minced garlic and sauté until fragrant (about 1 minute). Stir in flour and cook for another minute. Gradually whisk in the milk until smooth. Add Parmesan and season with salt, pepper, and herbs. Simmer for 3–5 minutes until thick and creamy.

  5. Assemble the bowls:
    In each bowl, add a base of rice, top with grilled chicken slices and broccoli, then drizzle with creamy garlic sauce. Garnish with extra herbs, cheese, or chili flakes if desired.

Serving and Storage Tips

  • Serving: Serve warm as a complete meal. Great with a sprinkle of fresh parsley or a lemon wedge on the side.

  • Storage: Store components separately in airtight containers for up to 4 days in the refrigerator.

  • Reheating: Reheat chicken and rice gently in the microwave or stovetop with a splash of water. Reheat the sauce separately to preserve texture.

  • Meal prep tip: These bowls are ideal for meal prep—just store the sauce in small containers and add it right before serving.

Variants

  • Low-carb option: Swap rice for cauliflower rice or zucchini noodles.

  • Spicy kick: Add red pepper flakes or a few dashes of hot sauce to the garlic sauce.

  • Vegan version: Use grilled tofu or chickpeas instead of chicken and plant-based butter/milk for the sauce.

  • Asian-inspired twist: Replace the garlic sauce with a sesame-ginger dressing and add edamame or carrots.

  • Extra crunch: Top with roasted almonds, sunflower seeds, or crispy onions for added texture.

FAQ

Q: Can I bake the chicken instead of grilling?
A: Definitely. Bake at 400°F (200°C) for about 20–25 minutes, or until the chicken reaches 165°F (74°C) internally.

Q: Can I make the sauce dairy-free?
A: Yes, use a plant-based butter and unsweetened almond, oat, or soy milk. Nutritional yeast can replace the Parmesan for a cheesy flavor.

Q: Is this recipe freezer-friendly?
A: The chicken and rice freeze well. Broccoli can get soft, so undercook it slightly if planning to freeze. The sauce is best made fresh but can be frozen and reheated with some whisking.

Q: What can I use instead of rice?
A: Quinoa, farro, couscous, or mashed potatoes work great as alternative bases.

Q: Can I double the sauce?
A: Absolutely! The creamy garlic sauce is so good, you might want extra for dipping veggies or pouring over roasted potatoes.

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