Recipe Information
– Prep time: 15 minutes
– Cook time: 25 minutes
– Total time: 40 minutes
– Servings: 4
– Difficulty: Easy
Ingredients
1. For the grilled chicken
– 2 large boneless, skinless chicken breasts
– 1 tablespoon olive oil
– 1 teaspoon paprika
– ½ teaspoon garlic powder
– ½ teaspoon onion powder
– ½ teaspoon Italian seasoning
– ½ teaspoon black pepper
– ¾ teaspoon salt
– 1 tablespoon lemon juice
2. For the creamy garlic Parmesan sauce
– 2 tablespoons butter
– 3 cloves garlic, minced
– ¾ cup heavy cream
– ½ cup freshly grated Parmesan cheese
– ¼ teaspoon black pepper
– ¼ teaspoon Italian seasoning
– 2 tablespoons fresh parsley, chopped
– Salt to taste
3. For the broccoli
– 3 cups fresh broccoli florets
– 1 tablespoon butter
– 1 clove garlic, minced
– Salt and black pepper to taste
– 1 tablespoon lemon juice (optional)
4. For the rice
– 1 cup uncooked long-grain white rice
– 2 cups water
– ½ teaspoon salt
– 1 teaspoon butter
Instructions
Step 1: Prepare the rice
1. Rinse rice under cold water until the water runs mostly clear.
2. Add rice, water, salt, and butter to a saucepan.
3. Bring to a boil.
4. Reduce heat to low and cover.
5. Cook for approximately 15–18 minutes, or according to package instructions.
6. Turn off the heat and let it rest, covered, for 5 minutes.
7. Fluff gently with a fork.
Step 2: Season the chicken
1. Pat chicken breasts dry using paper towels.
2. Slice horizontally into thinner cutlets if needed.
3. Add olive oil and lemon juice.
4. Sprinkle paprika, garlic powder, onion powder, Italian seasoning, salt, and black pepper.
5. Rub the seasonings evenly over both sides.
6. Let the chicken rest for 10 minutes.
Step 3: Cook the chicken
1. Heat a skillet or grill pan over medium-high heat.
2. Add a little olive oil.
3. Place chicken in the hot pan.
4. Cook approximately 5–7 minutes per side, depending on thickness.
5. Check that the thickest part reaches 165°F (74°C).
6. Remove from the pan and rest for 5 minutes.
7. Slice into beautiful strips.
Step 4: Prepare the broccoli
1. Wash broccoli and cut into small florets.
2. Steam for approximately 4–5 minutes until bright green and tender-crisp.
3. Heat butter in a skillet.
4. Add minced garlic and cook for 30 seconds.
5. Add steamed broccoli.
6. Season with salt and black pepper.
7. Toss gently and finish with lemon juice.
Step 5: Make the creamy Parmesan sauce
1. Melt butter in a saucepan over medium-low heat.
2. Add minced garlic and sauté for approximately 30–40 seconds.
3. Pour in heavy cream.
4. Stir gently and allow it to warm for 2–3 minutes.
5. Add Parmesan cheese gradually.
6. Whisk until melted and smooth.
7. Add Italian seasoning and black pepper.
8. Taste and adjust salt.
9. Stir in fresh parsley.
10. Simmer gently until the sauce reaches your preferred consistency. Avoid boiling.
Step 6: Assemble the bowl
1. Add a generous serving of fluffy rice to each bowl.
2. Arrange steamed broccoli around the rice.
3. Place sliced grilled chicken on top.
4. Drizzle creamy garlic Parmesan sauce generously over the chicken.
5. Sprinkle extra Parmesan and fresh parsley.
6. Serve immediately while warm.
Nutrition Information
High-protein meal
Estimated values per serving, based on 4 servings.
Nutrient Amount
Calories 560 kcal
Protein 46 g
Carbohydrates 49 g
Total fat 20 g
Saturated fat 10 g
Fiber 4 g
Sugar 3 g
Sodium 650 mg
Actual nutrition depends on portion sizes, cream, cheese, and rice brands.
Nut Information (Q/S)
Nut type Quantity
Almonds 0 g
Walnuts 0 g
Cashews 0 g
Pecans 0 g
Peanuts 0 g
Pistachios 0 g
Hazelnuts 0 g
No nuts in the basic recipe
Allergy note: Check packaged Parmesan, cream, seasonings, and other ingredients for allergen and cross-contact warnings if cooking for someone with a nut allergy.
Health Benefits
1. Chicken breast: Excellent source of lean protein for muscle maintenance and repair.
2. Broccoli: Contains fiber, vitamin C, vitamin K, and beneficial plant compounds.
3. Garlic: Provides flavorful sulfur-containing plant compounds.
4. Parmesan cheese: Supplies calcium and protein.
5. Rice: Provides carbohydrates for energy.
6. Olive oil: Provides heart-friendly unsaturated fats.
Helpful Cooking Tips
– Pound chicken to an even thickness for consistent cooking.
– Do not overcrowd the pan when grilling chicken.
– Use freshly grated Parmesan for a smoother sauce.
– Add a splash of milk if the sauce becomes too thick.
– Keep broccoli slightly crisp for better texture.
– For a lighter sauce, substitute half-and-half for heavy cream.
Storage Instructions
– Store chicken, rice, broccoli, and sauce in airtight containers in the refrigerator for up to 3–4 days.
– Keep sauce separate if possible.
– Reheat until steaming hot throughout.
– Add a splash of milk when reheating sauce to restore its creamy texture.
– Freeze cooked chicken and rice separately for up to 2 months for best quality.
Serving Suggestions
Enjoy this bowl with:
– Fresh cucumber salad.
– Roasted carrots.
– Garlic bread.
– Fresh lemon water.
– A light green salad.
Final Result: Juicy golden grilled chicken, fluffy rice, tender green broccoli, and a rich garlic Parmesan cream sauce come together to create a comforting, restaurant-style meal that’s perfect for the whole family!