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Grilled chicken and broccoli bowl with creamy garlic sauce served over brown rice in a white bowl

Grilled Chicken and Broccoli Bowls with Creamy Garlic Sauce

Juicy grilled chicken, crisp steamed broccoli, and fluffy brown rice topped with a light creamy garlic yogurt sauce. A balanced, high-protein dinner ready in 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 310
Ingredients Equipment Method Notes

Ingredients
  

  • 2 boneless skinless chicken breasts
  • 4 cups fresh broccoli florets
  • 2 cups cooked brown rice or quinoa
  • 1 tbsp olive oil
  • salt and black pepper to taste
  • 1 pinch paprika optional
  • 0.5 cups plain nonfat Greek yogurt
  • 2 tbsp light mayonnaise
  • 2 garlic cloves minced
  • 1 tbsp fresh lemon juice
  • 2 tbsp water to thin the sauce, plus more as needed

Equipment

  • Grill or grill pan
  • Steamer basket or saucepan with lid
  • Small mixing bowl
  • Whisk

Method
 

  1. Preheat your grill or grill pan over medium-high heat. Pat the chicken breasts dry with a paper towel, then brush lightly with olive oil. Season both sides with salt, black pepper, and paprika if using. Grill for 6 to 7 minutes per side, or until the internal temperature reads 165 degrees F. Remove from heat immediately and let rest for 5 minutes before slicing.
  2. While the chicken grills, steam the broccoli florets for 4 to 5 minutes until bright green and just tender when pierced with a fork. Do not over-steam or the broccoli will lose its color and texture.
  3. In a small bowl, whisk together the Greek yogurt, light mayonnaise, minced garlic, lemon juice, and water until smooth and creamy. Season with salt and pepper. Add more water one teaspoon at a time to reach your desired pourable consistency.
  4. Divide the cooked brown rice evenly among 4 bowls. Top each with sliced grilled chicken and steamed broccoli. Drizzle the creamy garlic sauce generously over each bowl just before serving.

Notes

Store components separately in airtight containers in the fridge for up to 4 days. Keep the sauce refrigerated and drizzle cold over reheated bowls. Add fresh herbs like parsley or dill to the sauce for a flavor twist. Swap brown rice for quinoa for extra protein. Use full-fat Greek yogurt for a richer sauce.