A quick, high-protein bowl inspired by the photo: juicy, charred chicken over rice and broccoli with a creamy garlic-Parmesan sauce.
Servings: 2
Prep: 10 minutes
Cook: 20 minutes
Total: ~30 minutes
Ingredients
Chicken
- 2 medium boneless, skinless chicken breasts — about 350–400 g
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried Italian herbs
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp chili flakes, optional
Bowl
- 2 cups cooked white or brown rice
- 2 cups broccoli florets
- 1 tsp olive oil or butter
- Pinch of salt
Creamy garlic sauce
- 3 tbsp mayonnaise
- 3 tbsp Greek yogurt
- 2 tbsp grated Parmesan
- 1 small garlic clove, finely grated
- 1 tsp lemon juice
- 1–2 tbsp water, as needed
- Black pepper to taste
- ¼ tsp paprika
Method
1. Prepare the chicken
Pat the chicken dry and slice it into fairly even pieces. Mix paprika, garlic powder, onion powder, herbs, salt, pepper, and chili flakes. Coat the chicken thoroughly with the seasoning.
2. Cook the chicken
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken in a single layer.
Cook for about 4–5 minutes on the first side, then turn and cook another 3–5 minutes, depending on thickness. Don’t overcrowd the pan; cooking in batches gives you better browning.
The chicken should reach 165°F / 74°C internally at the thickest part. A thermometer is the safest way to check rather than relying only on color.
Remove the chicken and let it rest for 3–5 minutes before slicing.
3. Cook the broccoli
Add broccoli to the same skillet with 1 tsp oil or butter. Cook for 4–6 minutes, stirring occasionally. For softer broccoli, add 1–2 tbsp water and cover for 2 minutes.
You want it tender but still slightly crisp.
4. Make the sauce
In a small bowl, whisk together:
- Mayonnaise
- Greek yogurt
- Parmesan
- Garlic
- Lemon juice
- Paprika
- Black pepper
Add water ½ tablespoon at a time until the sauce becomes creamy and drizzleable.
5. Assemble
Divide the cooked rice between two bowls. Add broccoli and sliced chicken. Drizzle generously with the creamy garlic sauce.
Finish with extra Parmesan, black pepper, parsley, or chili flakes if desired.
Nutrition — approximate
Per 1 bowl, assuming the recipe makes 2 servings:
| Nutrient | Approx. amount |
|---|---|
| Calories | 650–700 kcal |
| Protein | 50–55 g |
| Carbohydrates | 55–60 g |
| Fat | 25–30 g |
| Fiber | 5–7 g |
| Sugar | 4–6 g |
Nutrition will vary considerably depending on the chicken size, rice quantity, mayonnaise, yogurt, and Parmesan used.
Easy healthier swaps
- Lower calorie: Use light mayonnaise or replace half the mayo with Greek yogurt.
- Higher protein: Use 0% Greek yogurt and add a little extra chicken.
- Lower carb: Replace half the rice with cauliflower rice.
- More fiber: Use brown rice, quinoa, or a mixture of brown rice and cauliflower rice.
- Dairy-free: Use dairy-free yogurt and Parmesan alternative.
- Spicier: Add cayenne or extra chili flakes.
- More flavor: Add 1 tsp Dijon mustard to the sauce.
Food-safety note
Don’t wash raw chicken before cooking; it can spread contaminated juices around the sink and kitchen. Keep raw chicken separate from cooked food and vegetables, and wash hands and utensils after handling it.
Refrigerate leftovers within 2 hours and use them within about 3–4 days. Reheat leftovers to 165°F / 74°C.
Q&A
Q: Can I use chicken thighs?
Yes. Boneless, skinless thighs are juicier and more forgiving. Cook them until they reach 165°F/74°C.
Q: Can I make this without mayonnaise?
Absolutely. Use about 6 tbsp Greek yogurt instead. The sauce will be lighter and tangier.
Q: Can I prepare this for meal prep?
Yes. Store rice, broccoli, and chicken in airtight containers and keep the sauce separately. Add the sauce after reheating.
Q: Can I use frozen broccoli?
Yes. Cook it directly from frozen, allowing a few extra minutes. Drain excess water before assembling the bowl.
Q: How do I get the chicken as browned as in the picture?
Pat it dry, don’t overcrowd the pan, use medium-high heat, and let each side sit undisturbed for a couple of minutes before turning.
Q: Is this suitable for a high-protein diet?
Yes. With approximately 50+ g protein per serving, it’s a protein-rich meal. The exact amount depends on your chicken and other ingredients.
Q: Does the recipe contain nuts?
The basic recipe contains no tree nuts or peanuts. However, check the labels on mayonnaise, yogurt, Parmesan, and any packaged ingredients if you have a serious allergy, because manufacturing practices vary.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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