Description
A wholesome and satisfying meal featuring smoky grilled chicken, tender broccoli, fluffy grains, and a creamy garlic sauce—perfect for meal prep and customizable to your taste.
Ingredients
- 2 lb boneless, skinless chicken breasts or thighs
- 1 Tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
- Juice of 1 lime
- ½ cup mayonnaise
- ¼ cup sour cream
- 2 cloves garlic, minced
- 1 Tbsp lemon juice
- 1 tsp Dijon mustard
- ¼ tsp salt
- ¼ tsp black pepper
- 1 lb broccoli florets
- 2 cups cooked rice or quinoa
- Olive oil, salt & pepper (for broccoli)
- Lime wedges and optional parsley/green onions to garnish
Instructions
- Whisk olive oil, paprika, garlic powder, cayenne, lime juice, salt, and pepper. Coat chicken and refrigerate for at least 30 minutes.
- Preheat grill or grill pan to medium-high and cook chicken for 5–7 minutes per side until internal temperature reaches 165°F. Let rest and slice.
- Toss broccoli with olive oil, salt, and pepper; roast at 400°F for 15 minutes or steam until bright green.
- Cook rice or quinoa according to package instructions and fluff.
- Whisk together mayonnaise, sour cream, garlic, lemon juice, Dijon mustard, salt, and pepper until smooth. Chill for 10–15 minutes if desired.
- Assemble bowls with grains, broccoli, sliced chicken, drizzle with garlic sauce, and garnish with lime wedge and herbs.
Notes
- Store components separately for freshness and easy reheating.
- Chicken, grains: 3–4 days in fridge; broccoli: up to 3 days; sauce: up to 5 days.
- Reheat chicken and grains gently; re-whisk sauce before serving.
- Swap grains, vegetables, or protein as desired.
- Use dairy-free mayo and sour cream to make the sauce dairy-free.
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 3g
- Sodium: 520mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 4g
- Protein: 40g
- Cholesterol: 95mg
