Description
Savor the blend of tender grilled chicken & crisp broccoli in a luscious creamy garlic sauce. Perfect for a quick, wholesome & tasty meal!
Ingredients
Scale
- 1½ pounds (680g) boneless, skinless chicken breasts
- 2 tablespoons (30ml) olive oil (for chicken)
- 2 teaspoons (6g) garlic powder
- 1 teaspoon (5g) smoked paprika
- 1 teaspoon (5g) dried oregano
- ½ teaspoon (3g) salt (for chicken)
- ¼ teaspoon (1g) black pepper (for chicken)
- 4 cups (340g) fresh broccoli florets
- 2 tablespoons (30ml) olive oil (for broccoli)
- 3 cloves garlic, thinly sliced (for broccoli)
- ¼ teaspoon (1.5g) red pepper flakes (optional)
- ½ cup (120g) plain Greek yogurt
- 3 tablespoons (45ml) mayonnaise
- 2 tablespoons (30ml) lemon juice
- 3 cloves garlic, minced (for sauce)
- 1 tablespoon (15ml) olive oil (for sauce)
- 1 tablespoon (4g) fresh dill, chopped
- 2 cups (370g) cooked brown rice or quinoa
- Lemon wedges for serving
- Fresh herbs for garnish
- Salt and pepper to taste
Instructions
- Make the sauce: Combine Greek yogurt, mayonnaise, lemon juice, minced garlic, olive oil, and dill in a bowl. Season with salt and pepper, whisk until smooth, and refrigerate.
- Pound chicken to ½-inch thickness and marinate with olive oil, garlic powder, smoked paprika, oregano, salt, and pepper for at least 15 minutes.
- Blanch broccoli in boiling salted water for 2 minutes, then transfer to ice water. Drain and pat dry.
- Preheat grill to medium-high (375-400°F). Oil grates and grill chicken 5-6 minutes per side until internal temperature reaches 165°F. Rest for 5 minutes before slicing.
- Heat olive oil in a skillet over medium-high heat. Add sliced garlic and red pepper flakes, cook for 30 seconds, then add broccoli and sauté 3-4 minutes until heated through with light charring. Season with salt and pepper.
- Divide rice among four bowls, top with sliced chicken and broccoli, drizzle with creamy garlic sauce, and garnish with fresh herbs and lemon wedges.
- For meal prep, store components separately in airtight containers in the refrigerator for up to 4 days.