Chicken and Broccoli Bowls with Creamy Garlic Sauce
A wholesome and flavorful bowl featuring juicy marinated chicken, crispy roasted broccoli, and a rich, creamy garlic sauce, perfect for a healthy high-protein meal.
- Prep Time: 15 min
- Cook Time: 25 min
- Total Time: 40 min
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting, Sautéing
- Cuisine: American
Ingredients
Scale
2 tbsp olive oil
1 tbsp lemon juice
1 tsp smoked paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
pinch of chili flakes
2 large boneless, skinless chicken breasts
4 cups broccoli florets
1 tbsp olive oil
Salt and pepper (to taste)
3 tbsp butter
4 garlic cloves, minced
2 tbsp all-purpose flour
1 cup milk
⅓ cup plain Greek yogurt (or sour cream)
2 tbsp grated Parmesan
Salt and pepper (to taste)
Instructions
- Mix olive oil, lemon juice, and spices. Add chicken, coat well, and marinate for 30+ min.
- Toss broccoli with oil, salt, and pepper. Roast at 425°F for 15-20 min or steam for 5-6 min.
- Sear chicken in a hot skillet for 4-5 min per side until cooked. Rest before slicing.
- For sauce: Melt butter, sauté garlic. Whisk in flour, then slowly add milk and simmer until thick.
- Off heat, stir in Greek yogurt and Parmesan. Season.
- Assemble bowls with rice, broccoli, chicken, and sauce. Garnish.
Notes
- Marinate chicken longer for deeper flavor.
- Remove sauce from heat before adding yogurt to prevent curdling.
- Great for meal prep; store components separately.
Nutrition
- Serving Size: 1 Bowl
- Calories: 420 kcal
- Sugar: Approx. 6g
- Sodium: Approx. 700mg
- Fat: Approx. 18g
- Saturated Fat: Approx. 7g
- Carbohydrates: Approx. 30g
- Fiber: Approx. 5g
- Protein: Approx. 35g