This Mediterranean Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce has a rich texture. We prepare this flavorful bowl with grilled chicken breasts, broccoli florets, brown rice or quinoa, olive oil, oregano, paprika, garlic, lemon juice, Greek yogurt, parsley, dill, and simple Mediterranean seasonings. This grilled chicken contains approximately 24 g of net carbs and 465 calories. This tasty bowl takes us only thirty-five minutes to prepare. This Mediterranean Grilled Chicken & Broccoli Bowl with Creamy Garlic Sauce is ideal for busy weeknights, meal prep, healthy family dinners, high-protein diets, fitness meal plans, and wholesome lunches. This bowl remains fresh in the refrigerator for almost 4 days, while the cooked chicken and grains can be frozen for approximately 3 months, so you can prepare it earlier. You can serve this delicious bowl with Greek Salad, Warm Pita Bread, Hummus, Tabbouleh, or Sparkling Lemon Water.
STATS:
- Time for Cooking: 20 minutes
- Difficulty Level: Easy
- Calories: 465 kcal
- Diet: Mediterranean, High-Protein
- Prep Duration: 15 minutes
- Size/serving: 1 bowl
- Overall Duration: 35 minutes
- Cuisine: Mediterranean
- Total Servings: 4
- Course: Main Course
- Cooking Method: Grilling and Steaming
TOOLS:
- Grill pan
- Medium saucepan
- Steamer basket
- Mixing bowls
- Whisk
- Measuring cups and spoons
- Tongs
- Cutting board
- Sharp knife
- Meat thermometer
INGREDIENTS:
CHICKEN:
- 4 chicken breasts
- Olive oil, two tbsp.
- Two tsp. oregano
- Paprika, one tsp.
- One tsp. garlic powder
- ½ teaspoon onion powder
- ½ teaspoon ground cumin
- ½ teaspoon salt
- One-fourth tsp. black pepper
- Lemon juice, one tbsp.
BOWL:
- 4 cups broccoli florets
- ¼ teaspoon black pepper
- Two cups brown rice
- One tbsp. olive oil
- 1 cup Greek yogurt
- ¼ teaspoon salt
CREAMY GARLIC SAUCE:
- Two garlic cloves
- Lemon juice, two tbsp.
- ⅛ tsp. black pepper
- One tbsp. olive oil
- Parsley, one tbsp.
- Half a tsp. of dill
- ¼ teaspoon salt
OPTIONAL GARNISHES:
- Chopped parsley
- Lemon wedges
- Crumbled feta cheese
- Toasted pine nuts
- Red pepper flakes
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
CHICKEN BREAST:
- We use chicken breast because it provides lean protein and stays juicy when grilled. You can also use chicken thighs, turkey breast, shrimp, tofu, or chickpeas.
GREEK YOGURT:
- Greek yogurt makes the garlic sauce creamy while adding extra protein.
BROCCOLI:
- We add broccoli to provide fiber, vitamins, and a fresh, crisp texture. Alternatively, you can use cauliflower, asparagus, green beans, zucchini, or Brussels sprouts.
BROWN RICE:
- Brown rice adds wholesome carbohydrates and makes the bowl more filling. You can replace it with quinoa, couscous, farro, bulgur, or cauliflower rice.
GARLIC:
- Garlic gives the sauce its rich and savory flavor. As a replacement, you can use roasted garlic or ½ teaspoon of garlic powder.
OREGANO:
- We use oregano to add a classic Mediterranean herb flavor to the chicken. You can substitute it with Italian seasoning, thyme, or marjoram.
INSTRUCTIONS:
- Stir the lemon juice, olive oil, pepper, oregano, salt, paprika, cumin, garlic powder, & onion powder in a dish.
- We coat the chicken uniformly and leave it to marinate for almost fifteen minutes.
- Mix pepper, Greek yogurt, salt, garlic, dill, lemon juice, parsley, and olive oil in a dish.
- We steam the broccoli till crisp-tender for almost six minutes.
- Garnish with pepper, olive oil, and salt.
- Warm the grill and cook the chicken for almost eight minutes till the inside temperature becomes 165°Fahrenheit.
- After letting it sit for around five minutes, cut it.
- Distribute the cooked brown rice in 4 serving bowls.
- Garnish all the bowls with sliced grilled chicken and steamed broccoli.
- We drizzle the creamy garlic sauce.
- Add the lemon wedges, parsley, toasted pine nuts, or feta to the surface as a garnish.
- Serve this grilled chicken hot.
TIPS:
- Include olives, cucumbers, or cherry tomatoes for additional Mediterranean flavor.
- You could marinate the chicken for an extra time for extra flavor.
- Leave the chicken to sit and then slice to retain juicy texture.
- Prepare additional garlic sauce to utilize as a salad dressing.
SERVING SUGGESTIONS:
FRESH MEDITERRANEAN SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Tabbouleh
- Mediterranean Chickpea Salad
- Fattoush
BREAD PAIRINGS:
- Warm Pita Bread
- Whole Wheat Flatbread
- Garlic Naan
- Mediterranean Focaccia
- Crusty Artisan Bread
HEALTHY SIDE DISHES:
- Garlic Green Beans
- Roasted Sweet Potatoes
- Grilled Zucchini
MEDITERRANEAN DIPS & SPREADS:
- Hummus
- Tzatziki
- Baba Ganoush
- Roasted Red Pepper Dip
- Olive Tapenade
REFRESHING DRINKS:
- Sparkling Lemon Water
- Mint Iced Tea
- Cucumber Lemonade
- Fresh Orange Juice
- Unsweetened Green Tea
STORAGE INFORMATION:
FRIDGE:
- Store this chicken for about four days in a locked box. Store this broccoli for only 4 days. Refrigerate the rice for approximately five days. Also, store the creamy garlic sauce for nearly five days.
FREEZER:
- Store the cooked rice and chicken for at least three months.
FAQs:
Will I make this vegetarian grilled chicken?
- You can use roasted cauliflower, grilled tofu, or chickpeas instead of chicken.
May we utilize chicken thighs as an alternative to chicken breasts?
- Chicken thighs will stay moist, so you can use them.
Could we prepare this chicken by baking?
- Yes, you can bake this chicken for almost twenty-two minutes at 400°Fahrenheit.
NUTRITIONAL FACTS:
Total Carbs: 29 g
Calories: 465 kcal
Sodium: 510 mg
Net Carbs: 24 g
Fiber: 5 g
Sugar: 5 g
Fat: 16 g
Protein: 46 g
Serving Size: 1 bowl