Description
Grilled Chicken & Broccoli Bowls: Juicy chicken & tender broccoli grilled to perfection. Quick, flavorful, and satisfying for any meal!
Ingredients
Scale
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups (340g) fresh broccoli florets
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 2 cups (370g) cooked brown rice, quinoa, or grain of choice
- 1 lemon, cut into wedges
- 1/4 cup (60ml) tahini sauce or dressing of choice
- 2 tablespoons toasted sesame seeds
Instructions
- Step 1: Prepare the Chicken Start by placing your chicken breasts between two sheets of plastic wrap and gently pounding to an even 3/4-inch thickness using a meat tenderizer or heavy pan. In a small bowl, combine olive oil, Italian seasoning, garlic powder, salt, and pepper. Massage this mixture thoroughly into the chicken, covering all surfaces. Allow the chicken to marinate at room temperature for 15-20 minutes while you prepare other components.
- Step 2: Cook the Grain Base Prepare your chosen grain according to package instructions. For brown rice, rinse 1 cup of dry rice, then combine with 2 cups of water and a pinch of salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender. Fluff with a fork and set aside. If you’re short on time, microwaveable grain pouches work perfectly for these Grilled Chicken & Broccoli Bowls.
- Step 3: Prepare the Broccoli Bring a large pot of salted water to a rolling boil. Add the broccoli florets and blanch for exactly 2 minutes. Immediately drain and transfer to an ice bath to stop the cooking process. Once cooled, drain thoroughly and pat dry with paper towels. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add minced garlic and red pepper flakes, stirring for 30 seconds until fragrant. Add the blanched broccoli and sauté for 2-3 minutes until heated through but still crisp. Season with salt and pepper to taste.
- Step 4: Grill the Chicken Preheat your grill to medium-high heat (about 375-400°F) and oil the grates. Place the marinated chicken on the grill and cook undisturbed for 5-6 minutes until grill marks form. Flip once and continue cooking for another 5-6 minutes, or until the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes before slicing against the grain into strips.
- Step 5: Assemble Your Bowls Divide the cooked grain among four bowls, creating a base layer. Arrange the grilled chicken slices and sautéed broccoli on top, keeping the components separate for visual appeal. Drizzle with tahini sauce or your preferred dressing, sprinkle with toasted sesame seeds, and add a lemon wedge to each bowl. Your vibrant and nutritious Grilled Chicken & Broccoli Bowls are ready to enjoy!
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 1 bowl
- Calories: 380 calories
- Sugar: 3 grams
- Sodium: 450 mg
- Fat: 16 grams
- Saturated Fat: 3 grams
- Unsaturated Fat: 13 grams
- Trans Fat: 0 grams
- Carbohydrates: 28 grams
- Fiber: 5 grams
- Protein: 30 grams
- Cholesterol: 75 mg