Grilled Chicken & Broccoli Rice Bowl with Creamy Garlic Parmesan Sauce
Grilled Chicken & Broccoli Rice Bowl with Creamy Garlic Parmesan Sauce
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Chicken
- 2 large boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Rice
- 2 cups cooked white rice (or brown rice)
For the Broccoli
- 4 cups broccoli florets
- 1 tablespoon butter
- Pinch of salt
Creamy Garlic Parmesan Sauce
- 2 tablespoons butter
- 4 cloves garlic, minced
- 2 tablespoons all-purpose flour
- 1½ cups whole milk
- ½ cup heavy cream
- ¾ cup grated Parmesan cheese
- ½ teaspoon Italian seasoning
- ¼ teaspoon black pepper
- Salt to taste
- 1 tablespoon chopped parsley
Instructions
Step 1: Season the Chicken
Mix together:
- Garlic powder
- Onion powder
- Smoked paprika
- Italian seasoning
- Salt
- Pepper
Rub chicken with olive oil, then coat evenly with the seasoning.
Step 2: Grill the Chicken
Cook on a grill or grill pan over medium-high heat for:
- 6–7 minutes per side
Cook until the internal temperature reaches 165°F (74°C).
Rest for 5 minutes before slicing.
Step 3: Cook the Broccoli
Steam broccoli for 4–5 minutes until crisp-tender.
Toss with butter and a pinch of salt.
Step 4: Make the Garlic Parmesan Sauce
Melt butter.
Add garlic and cook for 30 seconds.
Whisk in flour.
Cook 1 minute.
Slowly whisk in milk.
Add heavy cream.
Cook until slightly thickened.
Stir in:
- Parmesan
- Italian seasoning
- Pepper
- Salt
Mix until smooth.
Finish with parsley.
Step 5: Assemble
Layer:
- Rice
- Broccoli
- Sliced grilled chicken
- Creamy garlic Parmesan sauce
Serve immediately.
Nutrition Information (Approximate)
Per serving:
| Nutrient | Amount |
|---|---|
| Calories | 670 kcal |
| Protein | 47 g |
| Carbohydrates | 39 g |
| Fat | 34 g |
| Saturated Fat | 14 g |
| Cholesterol | 145 mg |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 730 mg |
| Calcium | 260 mg |
| Iron | 2.8 mg |
| Potassium | 850 mg |
Nutrition values are estimates and vary based on ingredient brands and portion sizes.
Tips
- Marinate the chicken for 30 minutes to overnight for extra flavor.
- Freshly grated Parmesan melts more smoothly than pre-shredded cheese.
- Avoid overcooking the broccoli to keep it bright green and crisp.
- Brown rice, cauliflower rice, or quinoa make excellent substitutes for white rice.
Storage
- Refrigerator: Up to 4 days in an airtight container.
- Freezer: Chicken and rice freeze well for up to 2 months. Freeze the sauce separately if possible.
- Reheating: Warm in the microwave or on the stovetop. Add a splash of milk to loosen the sauce if it has thickened.
Frequently Asked Questions (Q&A)
Q: Can I use chicken thighs instead of chicken breasts?
A: Yes. Boneless, skinless thighs stay especially juicy and cook in about the same amount of time, depending on thickness.
Q: Can I make this recipe low carb?
A: Yes. Replace the rice with cauliflower rice or extra broccoli.
Q: Can I prepare this ahead of time?
A: Yes. Cook all components separately and assemble just before serving or portion into meal-prep containers.
Q: Can I use frozen broccoli?
A: Absolutely. Steam or microwave it until just tender, then drain well before serving.
Q: What other vegetables work well?
A: Asparagus, green beans, Brussels sprouts, zucchini, spinach, or roasted carrots all pair nicely.
Q: How can I make the sauce thicker?
A: Simmer it a few extra minutes, or add a little more Parmesan cheese.
Q: Can I make the sauce gluten-free?
A: Yes. Substitute the all-purpose flour with a gluten-free flour blend or use a cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons cold water).
Q: What can I serve with this bowl?
