Ingredients
For the Bowls:
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
For the Creamy Garlic Sauce:
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
- Salt and pepper, to taste
Instructions
- Grill the Chicken: Preheat a grill or grill pan over medium-high heat. Season the chicken breasts with salt, pepper, and a pinch of paprika, if using. Grill the chicken for about 6–7 minutes on each side until fully cooked and the internal temperature reaches 165°F (74°C). Remove from heat and let the chicken rest for a few minutes before slicing it thinly.
- Steam the Broccoli: While the chicken is grilling, steam the broccoli florets for 4–5 minutes until they turn bright green and are just tender, being careful not to overcook to maintain texture and nutrients.
- Make the Sauce: In a small bowl, combine the plain nonfat Greek yogurt, light mayonnaise, minced garlic, lemon juice, salt, and pepper. Whisk the ingredients together until smooth and creamy. Adjust the consistency by adding 1 to 2 tablespoons of water as needed to thin the sauce to your desired texture.
- Assemble the Bowls: Divide the cooked brown rice evenly among four bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle the creamy garlic sauce over the top just before serving for a flavorful finish.
Notes
- Don’t Overcook Chicken – Remove from the grill as soon as the internal temperature hits 165°F to keep it juicy and tender.
- Broccoli Texture – Steam broccoli until just tender to preserve its vibrant color and ideal texture.
- Customize the Sauce – For an extra flavor twist, add fresh herbs like parsley or chives, or a pinch of red pepper flakes to the creamy garlic sauce.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Grilling
- Cuisine: American
- Diet: Low Fat
