Grilled Chicken & Broccoli Rice Bowl with Creamy Garlic Parmesan Sauce

Ingredients

For the chicken

• 600 g boneless, skinless chicken breasts or thighs

• 1 tbsp olive oil

• 1 tsp paprika

• 1 tsp garlic powder

• ½ tsp onion powder

• ½ tsp dried Italian seasoning

• ½ tsp black pepper

• ¾ tsp salt, or to taste

• 1 tbsp lemon juice

For the bowl

• 2 cups uncooked white rice (about 370 g)

• 400–500 g broccoli florets

• 1 tbsp olive oil or butter

• Salt and black pepper, to taste

• 2 tbsp chopped fresh parsley (optional)

For the creamy garlic Parmesan sauce

• 2 tbsp butter

• 4 cloves garlic, minced

• 1 tbsp all-purpose flour

• 1 cup (240 ml) heavy cream

• ½ cup (50 g) freshly grated Parmesan cheese

• ½ tsp Italian seasoning

• ¼ tsp black pepper

• Salt, to taste

• 2–4 tbsp milk, if needed to thin the sauce

• 1 tsp lemon juice (optional)

Instructions

1. Cook the rice

Rinse the rice under cold water until the water runs mostly clear. Cook according to the package instructions. Once tender, fluff with a fork and keep covered.

2. Season the chicken

Pat the chicken dry. Combine the olive oil, paprika, garlic powder, onion powder, Italian seasoning, black pepper, salt, and lemon juice. Coat the chicken evenly with the mixture.

3. Grill or pan-sear the chicken

Heat a grill pan or skillet over medium-high heat and lightly grease it.

• Cook thin chicken breasts for approximately 5–7 minutes per side.

• Cook thicker pieces for longer, adjusting the heat to avoid burning.

• Chicken thighs may take approximately 6–8 minutes per side, depending on thickness.

Cook until the thickest part reaches 165°F (74°C). Rest for 5 minutes, then slice into strips.

4. Cook the broccoli

Steam the broccoli for 4–6 minutes until bright green and tender-crisp.

Alternatively, sauté it in a skillet with olive oil or butter for 5–7 minutes. Season lightly with salt and pepper.

5. Make the creamy garlic Parmesan sauce

1. Melt the butter in a saucepan over medium-low heat.

2. Add the minced garlic and cook for 30–60 seconds until fragrant.

3. Stir in the flour and cook for about 1 minute.

4. Slowly whisk in the heavy cream until smooth.

5. Add the Italian seasoning and black pepper.

6. Simmer gently for 2–4 minutes, stirring until slightly thickened.

7. Reduce the heat to low and gradually stir in the Parmesan until melted.

8. Taste and add salt and lemon juice if desired. Add a little milk if the sauce is too thick.

Avoid boiling the sauce after adding Parmesan, as excessive heat can make it grainy.

6. Assemble the bowls

Divide the cooked rice among four bowls. Add the broccoli and sliced grilled chicken. Spoon the creamy garlic Parmesan sauce generously over the chicken and broccoli.

Finish with chopped parsley and extra Parmesan, if desired.

Tips for the best results

• For juicy chicken: Allow it to rest before slicing, and avoid overcooking.

• For restaurant-style grill marks: Use a hot grill pan and avoid moving the chicken too frequently.

• For extra flavor: Add ½ teaspoon smoked paprika or a pinch of chili flakes to the chicken seasoning.

• For a lighter sauce: Replace half the heavy cream with milk, though the sauce will be thinner.

• For meal prep: Store the rice, chicken, broccoli, and sauce in separate airtight containers when possible. Refrigerate promptly and consume within 3–4 days.

Nutrition information

Estimated per serving, assuming four servings and the full recipe as written.

Actual values depend on the chicken cut, cream, Parmesan, and amount of sauce used.

Nut information and allergens

• Peanuts: None in the listed ingredients.

• Tree nuts: None in the listed ingredients.

• Dairy: Contains butter, heavy cream, and Parmesan cheese.

• Gluten: Contains wheat flour; substitute a gluten-free flour blend or cornstarch slurry if needed.

• Other allergens: Check packaged ingredients for additional allergens and cross-contact warnings.

Nut-free preparation: This recipe does not require peanuts or tree nuts. If preparing it for someone with a serious nut allergy, check every product label and prevent cross-contact with utensils, cookware, and preparation surfaces.

Serving suggestion: For a balanced bowl, use a generous portion of broccoli, sliced chicken, a moderate serving of rice, and enough creamy sauce to coat the ingredients without drowning them.