Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Ingredients (Serves 2)

For the chicken & broccoli

• 2 boneless, skinless chicken breasts (about 450 g / 1 lb total)
• 2 cups (200 g) broccoli florets
• 2 tbsp olive oil, divided
• ½ tsp salt
• ¼ tsp black pepper

For the creamy garlic sauce

• ½ cup (120 ml) plain Greek yogurt
• 2 garlic cloves, minced
• 1 tbsp lemon juice
• Pinch of salt and black pepper (optional)

Instructions

1. Prepare the chicken

1. Pat the chicken breasts dry.
2. Rub with 1 tbsp olive oil, salt, and pepper.
3. Preheat a grill pan, outdoor grill, or skillet over medium-high heat.
4. Cook chicken for about 5–7 minutes per side, or until the internal temperature reaches 74°C (165°F).
5. Remove from heat and let rest for 5 minutes before slicing.

2. Cook the broccoli

1. Toss broccoli florets with the remaining 1 tbsp olive oil.
2. Grill, roast, or steam until tender-crisp (about 5–8 minutes).
3. Season lightly with salt and pepper.

3. Make the creamy garlic sauce

1. In a small bowl, combine Greek yogurt, minced garlic, lemon juice, and a pinch of salt and pepper.
2. Stir until smooth.

4. Assemble the bowls

1. Divide broccoli between two bowls.
2. Top with sliced grilled chicken.
3. Drizzle with the creamy garlic sauce.
4. Serve immediately.

Nutrition Information (Approximate)

Per serving (½ recipe):

• Calories: ~320–350 kcal
• Protein: ~40–45 g
• Carbohydrates: ~8–10 g
• Fiber: ~3–4 g
• Fat: ~13–15 g
• Saturated Fat: ~2–3 g
• Sodium: ~350–500 mg (depends on added salt)

Nutrition values are estimates and can vary based on ingredient brands and portion sizes.

Allergen Information

This recipe is nut-free based on the listed ingredients.

Contains:

• Milk/Dairy (Greek yogurt)

Does not contain:

• Peanuts
• Tree nuts
• Eggs
• Soy
• Wheat/Gluten (assuming ingredients are certified gluten-free)

Always check ingredient labels if cooking for someone with food allergies.

Q&A

Can I use chicken thighs instead of chicken breasts?

Yes. Boneless, skinless chicken thighs work well and tend to stay juicier. Cook until they reach an internal temperature of 74°C (165°F).

Can I make it ahead of time?

Yes. Store the chicken, broccoli, and sauce separately in the refrigerator for up to 3 days.

Can I use frozen broccoli?

Yes. Thaw and pat dry first for better texture, especially if roasting or grilling.

How can I make it dairy-free?

Replace the Greek yogurt with a dairy-free yogurt alternative such as coconut or almond-based yogurt.

What can I serve with it?

Good additions include:

• Brown rice
• Quinoa
• Cauliflower rice
• Roasted sweet potatoes
• Mixed greens

Can I make it spicy?

Yes. Add red pepper flakes, cayenne pepper, or a dash of hot sauce to the garlic sauce.

Is this recipe good for weight loss?

It can fit well into many weight-loss plans because it is high in protein, relatively low in calories, and includes fiber-rich vegetables.

How do I store leftovers?

Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the chicken and broccoli separately and add the sauce after reheating.

Can I freeze it?