Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

Grill-marked chicken, just-tender broccoli, and white rice stay in distinct sections of these bowls, with a thick lemon-garlic sauce spooned over the chicken. Roast the broccoli while the chicken grills, then whisk the sauce as the chicken rests. Using similarly thick pieces of chicken helps them cook evenly without drying out.

The recipe starts with cooked rice; allow extra time if you need to make it. For meal prep, keep the sauce separate and add it after reheating.

Ingredients for 4 Bowls

• 1 1/2 lb boneless, skinless chicken breasts (680g), cut into pieces about 3/4 inch thick
• 3 cups cooked white rice (about 480g)
• 1 1/2 lb broccoli florets (680g)
• 2 1/2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 1/4 teaspoons kosher salt, divided, plus more to taste
• 1/2 teaspoon freshly ground black pepper, divided
• 3/4 cup plain Greek yogurt (180g)
• 1 garlic clove, finely grated
• 1 tablespoon fresh lemon juice
• 1 to 3 tablespoons water, as needed
• 2 tablespoons finely chopped fresh flat-leaf parsley

How to Make Grilled Chicken and Broccoli Bowls

1. Season the chicken: Heat the oven to 425°F (220°C). Coat the chicken with 1 1/2 tablespoons olive oil, the garlic powder, smoked paprika, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Set aside briefly while you prepare the broccoli.
2. Roast the broccoli: Toss the florets with the remaining 1 tablespoon olive oil and 1/4 teaspoon salt. Spread them in a single layer on a rimmed sheet pan. Roast uncovered for 16 to 20 minutes, turning once. Start checking at 15 minutes; the stems should be just tender when pierced, with deep-green florets and a few browned edges.
3. Grill and rest the chicken: While the broccoli roasts, preheat an outdoor grill or stovetop grill pan over medium-high heat. Lightly oil the grates or pan if needed. Leave space between the chicken pieces, cooking in batches if necessary. Grill for about 5 to 7 minutes per side, turning once, until marked and an instant-read thermometer reads 165°F (75°C) in the thickest part. Start checking before the end of the estimated time; thicker pieces and different grills may need more or less time. If the chicken browns before the center is done, reduce the heat and continue cooking to temperature. Rest for 5 minutes.
4. Whisk the garlic sauce: While the chicken rests, whisk together the yogurt, grated garlic, lemon juice, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Add water 1 tablespoon at a time until the sauce falls from a spoon in thick ribbons.
5. Assemble the bowls: Warm the cooked rice if needed and divide it among four bowls. Cut the chicken into substantial slices and arrange them over the rice with the grill marks facing up. Group the broccoli alongside, leaving some rice visible. Spoon the sauce mainly over the chicken and finish with parsley.

How to Keep the Chicken Juicy

Chicken pieces of similar thickness finish cooking at about the same time. The per-side grilling time is only a guide: use a thermometer rather than waiting for every piece to develop identical grill marks. Rest the chicken before slicing so its juices have time to settle.

For another grilling option, try Greek yogurt marinated chicken breasts.

Getting the Broccoli and Sauce Right

Give the broccoli room on the sheet pan so its edges can brown rather than steam. Remove it when the stems are just tender; extra roasting can leave the florets soft.

Greek yogurt varies in thickness, so add water to the sauce gradually. It should sit visibly on the chicken but still be easy to spoon over it. For another chicken dinner with a yogurt-based sauce, try these sheet pan chicken pitas.

Simple Swaps

A stovetop grill pan works in place of an outdoor grill, though the marks and cooking time may differ. Boneless, skinless thighs can replace the breasts; check them for 165°F rather than following the breast timing. You can steam the broccoli until bright green and crisp-tender, but it will not have roasted edges. Brown rice or another grain will change the white-rice base of the featured bowl.

Meal Prep and Reheating

Refrigerate leftovers in airtight containers for up to 4 days, keeping the sauce separately covered. Let the broccoli release steam before closing meal-prep containers.

Microwave the rice, chicken, and broccoli until warmed through, then add the sauce. If the chilled sauce has thickened, stir in a little water until it is spoonable again.

Nutrition

Approximate nutrition: Per bowl (1 of 4): 530 calories, 51g protein, 15g fat, and 49g carbohydrates. Per 100g of finished bowl: approximately 115 calories, 11g protein, 3g fat, and 11g carbohydrates. Values are estimates; yogurt choice and moisture lost during cooking will affect them.