Grilled Chicken and Broccoli Bowls with Garlic Sauce Delight

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- 2 boneless, skinless chicken breasts - 4 cups broccoli florets - 3 tablespoons olive oil, divided - 2 cloves garlic, minced - 1 tablespoon soy sauce - 1 tablespoon honey - 1 teaspoon sesame oil - Salt and pepper, to taste The main ingredients form the base of this dish. Chicken breasts provide lean protein. Broccoli adds nutrients and a nice crunch. The olive oil, garlic, soy sauce, honey, and sesame oil blend together to create a rich, savory sauce. Salt and pepper enhance all the flavors. - Cooked brown rice or quinoa - Sesame seeds, for garnish - Fresh cilantro or green onions, for garnish Serving your grilled chicken and broccoli over brown rice or quinoa adds fiber. This combination makes the meal more filling. Garnishing with sesame seeds, fresh cilantro, or green onions adds color and more flavor. These toppings also make your bowl look great! {{ingredient_image_1}} - In a bowl, mix 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, salt, and pepper. - Add the chicken breasts and coat them well. - Let the chicken marinate for at least 30 minutes. For more flavor, marinate up to 2 hours in the fridge. - Bring a pot of water to a boil. - Add the broccoli florets and blanch for 2-3 minutes until they turn bright green. - Drain the broccoli and place it in ice water. This will keep the color vibrant. - Preheat your grill or grill pan to medium-high heat. - Remove the chicken from the marinade and throw away the leftover marinade. - Grill the chicken for about 6-7 minutes on each side. It should reach an internal temperature of 165°F. - Let the chicken rest for 5 minutes, then slice it into strips. - Heat the remaining 2 tablespoons of olive oil in a skillet over medium heat. - Add the blanched broccoli and sauté for about 3-4 minutes. Cook until it’s heated through and slightly crispy. - Season with salt and pepper to your taste. - Take bowls and divide the cooked brown rice or quinoa among them. - Top with the sautéed broccoli and sliced grilled chicken. - Drizzle with more garlic sauce or olive oil if you like. - Add sesame seeds and fresh cilantro or green onions on top. This adds flavor and makes the dish look nice. Marinade your chicken for at least 30 minutes. For richer flavor, try 2 hours. This allows the chicken to soak up the garlic, soy sauce, and honey. A good marinade keeps the chicken juicy. Always check that the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing. This step helps keep the juices inside. Blanch broccoli for just 2-3 minutes. This timing keeps it bright green and crisp. After boiling, place the broccoli in ice water. This stops the cooking process and locks in color. Proper blanching gives your dish a fresh look and a nice crunch. If you can’t use an outdoor grill, don’t worry! An indoor grill or a stovetop grill pan works well. Preheat your pan to medium-high heat. Cook the chicken as you would on a grill. This method still gives you that delicious grilled flavor. It’s perfect for any kitchen. Pro Tips Marinating Time: For maximum flavor, allow the chicken to marinate for at least 2 hours in the refrigerator. This enhances the taste and tenderness of the meat. Blanching Technique: When blanching broccoli, make sure to immediately transfer it to ice water after cooking. This technique helps retain the vibrant green color and crisp texture. Grilling Tip: Ensure your grill is preheated before adding the chicken. A hot grill helps to sear the chicken, locking in juices for a more flavorful result. Rice or Quinoa: For added nutrition and variety, consider using a mixture of brown rice and quinoa as your base. This combination provides a great texture and a boost of protein. {{image_2}} You can switch up the protein in this dish. If you want a meat-free option, try tofu. For a seafood twist, shrimp works great too. - Tofu: Use firm tofu for the best texture. Press it to remove water, then cut it into cubes. Marinate it just like the chicken. Grill or sauté until golden. - Shrimp: Use large shrimp, peeled and deveined. Marinate for a shorter time, about 15-20 minutes. Grill them for just a few minutes on each side until they turn pink. You can amp up the flavor with spices and sauces. Here are some ideas: - Spices: Add paprika, cumin, or chili flakes to the marinade. This adds depth and heat. - Sauces: Consider adding a splash of sriracha or hoisin sauce to the garlic sauce. This gives it extra kick and sweetness. For a plant-based version, adjust a few ingredients: - Protein: Replace chicken with marinated tempeh or chickpeas. Both options provide protein and texture. - Sauce: Ensure the soy sauce and honey are vegan-friendly. Use maple syrup instead of honey for sweetness. These variations keep the dish exciting while catering to different diets. Experiment with these options to find your favorite twist on the classic recipe! Store your grilled chicken and broccoli bowls in an airtight container. Keep them in the fridge for up to three days. Make sure the chicken is cool before sealing it. This helps keep it fresh and safe to eat. If you want to save your bowls for later, freezing is a good option. Place the chicken and broccoli in separate freezer bags. This way, each part keeps its best flavor. You can freeze them for up to three months. Just remember to label the bags with the date. To restore flavor and texture, use the oven or a skillet. Preheat your oven to 350°F (175°C). Place the chicken and broccoli in an oven-safe dish. Cover it with foil to keep moisture in. Heat for about 15-20 minutes. If you use a skillet, warm it over medium heat. Add a splash of olive oil to keep it juicy. Heat for about 5-7 minutes, stirring gently. Enjoy your delicious meal! You can marinate chicken for at least 30 minutes. For deeper flavor, aim for 2 hours. This time allows the chicken to soak in the tasty garlic and soy sauce mix. Just make sure not to exceed 24 hours, as the texture might change. Yes, you can prepare this dish in advance. Cook the chicken and broccoli, then store them in the fridge. You can also cook your grains ahead. When you want to eat, reheat everything and assemble your bowls. This makes meal prep easy and fun! If you need a soy sauce alternative, try tamari or coconut aminos. Both options work well and are great for gluten-free diets. You can also use liquid aminos for a similar taste without the soy. To check if the chicken is done, use a meat thermometer. The internal temperature should reach 165°F. If you don’t have a thermometer, cut into the thickest part. The meat should be white and the juices should run clear. This blog post covered a tasty dish made with chicken and broccoli. You learned about the main ingredients and how to prepare them perfectly. I shared step-by-step cooking methods, tips for great results, and some fun variations. In my final thoughts, you can enjoy this meal in many ways. Whether you use chicken, tofu, or shrimp, you'll have a delightful dish. Remember to store your leftovers well to keep them fresh. Happy cooking!

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Are you ready to discover a meal that’s quick, healthy, and bursting with flavor? In this post, I’ll show you how to make Grilled Chicken and Broccoli Bowls with Garlic Sauce. This dish combines tender chicken, vibrant broccoli, and a rich garlic sauce that brings it all together. Whether you’re a busy parent or a cooking novice, this recipe is simple and satisfying. Let’s dive in and create a bowl that you’ll love!

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Why I Love This Recipe

  1. Healthy Ingredients: This recipe features lean chicken and vibrant broccoli, making it a nutritious choice for a balanced meal.
  2. Quick and Easy: With a prep time of just 30 minutes, this dish is perfect for busy weeknights when you need something delicious in a hurry.
  3. Flavorsome Marinade: The combination of garlic, soy sauce, and honey creates a mouthwatering marinade that elevates the chicken’s flavor.
  4. Customizable: You can easily swap out the veggies or grains to suit your preferences or dietary needs!

Ingredients

Main Ingredients

– 2 boneless, skinless chicken breasts

– 4 cups broccoli florets

– 3 tablespoons olive oil, divided

– 2 cloves garlic, minced

– 1 tablespoon soy sauce

– 1 tablespoon honey

– 1 teaspoon sesame oil

– Salt and pepper, to taste

The main ingredients form the base of this dish. Chicken breasts provide lean protein. Broccoli adds nutrients and a nice crunch. The olive oil, garlic, soy sauce, honey, and sesame oil blend together to create a rich, savory sauce. Salt and pepper enhance all the flavors.

Serving Suggestions

– Cooked brown rice or quinoa

– Sesame seeds, for garnish

– Fresh cilantro or green onions, for garnish

Serving your grilled chicken and broccoli over brown rice or quinoa adds fiber. This combination makes the meal more filling. Garnishing with sesame seeds, fresh cilantro, or green onions adds color and more flavor. These toppings also make your bowl look great!

Step-by-Step Instructions

Marinating the Chicken

– In a bowl, mix 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, salt, and pepper.

– Add the chicken breasts and coat them well.

– Let the chicken marinate for at least 30 minutes. For more flavor, marinate up to 2 hours in the fridge.

Preparing the Broccoli

– Bring a pot of water to a boil.

– Add the broccoli florets and blanch for 2-3 minutes until they turn bright green.

– Drain the broccoli and place it in ice water. This will keep the color vibrant.

Grilling the Chicken

– Preheat your grill or grill pan to medium-high heat.

– Remove the chicken from the marinade and throw away the leftover marinade.

– Grill the chicken for about 6-7 minutes on each side. It should reach an internal temperature of 165°F.

– Let the chicken rest for 5 minutes, then slice it into strips.

Sautéing the Broccoli

– Heat the remaining 2 tablespoons of olive oil in a skillet over medium heat.

– Add the blanched broccoli and sauté for about 3-4 minutes. Cook until it’s heated through and slightly crispy.

– Season with salt and pepper to your taste.

Assembling the Bowls

– Take bowls and divide the cooked brown rice or quinoa among them.

– Top with the sautéed broccoli and sliced grilled chicken.

– Drizzle with more garlic sauce or olive oil if you like.

Final Touches

– Add sesame seeds and fresh cilantro or green onions on top. This adds flavor and makes the dish look nice.

Tips & Tricks

Perfecting the Chicken

Marinade your chicken for at least 30 minutes. For richer flavor, try 2 hours. This allows the chicken to soak up the garlic, soy sauce, and honey. A good marinade keeps the chicken juicy. Always check that the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing. This step helps keep the juices inside.

Broccoli Blanching Tips

Blanch broccoli for just 2-3 minutes. This timing keeps it bright green and crisp. After boiling, place the broccoli in ice water. This stops the cooking process and locks in color. Proper blanching gives your dish a fresh look and a nice crunch.

Grilling Alternatives

If you can’t use an outdoor grill, don’t worry! An indoor grill or a stovetop grill pan works well. Preheat your pan to medium-high heat. Cook the chicken as you would on a grill. This method still gives you that delicious grilled flavor. It’s perfect for any kitchen.

Pro Tips

  1. Marinating Time: For maximum flavor, allow the chicken to marinate for at least 2 hours in the refrigerator. This enhances the taste and tenderness of the meat.
  2. Blanching Technique: When blanching broccoli, make sure to immediately transfer it to ice water after cooking. This technique helps retain the vibrant green color and crisp texture.
  3. Grilling Tip: Ensure your grill is preheated before adding the chicken. A hot grill helps to sear the chicken, locking in juices for a more flavorful result.
  4. Rice or Quinoa: For added nutrition and variety, consider using a mixture of brown rice and quinoa as your base. This combination provides a great texture and a boost of protein.

Variations

Different Protein Options

You can switch up the protein in this dish. If you want a meat-free option, try tofu. For a seafood twist, shrimp works great too.

– Tofu: Use firm tofu for the best texture. Press it to remove water, then cut it into cubes. Marinate it just like the chicken. Grill or sauté until golden.

– Shrimp: Use large shrimp, peeled and deveined. Marinate for a shorter time, about 15-20 minutes. Grill them for just a few minutes on each side until they turn pink.

Flavor Enhancements

You can amp up the flavor with spices and sauces. Here are some ideas:

– Spices: Add paprika, cumin, or chili flakes to the marinade. This adds depth and heat.

– Sauces: Consider adding a splash of sriracha or hoisin sauce to the garlic sauce. This gives it extra kick and sweetness.

Vegetarian and Vegan Alternatives

For a plant-based version, adjust a few ingredients:

– Protein: Replace chicken with marinated tempeh or chickpeas. Both options provide protein and texture.

– Sauce: Ensure the soy sauce and honey are vegan-friendly. Use maple syrup instead of honey for sweetness.

These variations keep the dish exciting while catering to different diets. Experiment with these options to find your favorite twist on the classic recipe!

Storage Info

Refrigeration Guidelines

Store your grilled chicken and broccoli bowls in an airtight container. Keep them in the fridge for up to three days. Make sure the chicken is cool before sealing it. This helps keep it fresh and safe to eat.

Freezing Tips

If you want to save your bowls for later, freezing is a good option. Place the chicken and broccoli in separate freezer bags. This way, each part keeps its best flavor. You can freeze them for up to three months. Just remember to label the bags with the date.

Reheating Instructions

To restore flavor and texture, use the oven or a skillet. Preheat your oven to 350°F (175°C). Place the chicken and broccoli in an oven-safe dish. Cover it with foil to keep moisture in. Heat for about 15-20 minutes. If you use a skillet, warm it over medium heat. Add a splash of olive oil to keep it juicy. Heat for about 5-7 minutes, stirring gently. Enjoy your delicious meal!

FAQs

How long can I marinate chicken for the best flavor?

You can marinate chicken for at least 30 minutes. For deeper flavor, aim for 2 hours. This time allows the chicken to soak in the tasty garlic and soy sauce mix. Just make sure not to exceed 24 hours, as the texture might change.

Can I make this dish ahead of time?

Yes, you can prepare this dish in advance. Cook the chicken and broccoli, then store them in the fridge. You can also cook your grains ahead. When you want to eat, reheat everything and assemble your bowls. This makes meal prep easy and fun!

What can I substitute for soy sauce?

If you need a soy sauce alternative, try tamari or coconut aminos. Both options work well and are great for gluten-free diets. You can also use liquid aminos for a similar taste without the soy.

How do I know when the chicken is fully cooked?

To check if the chicken is done, use a meat thermometer. The internal temperature should reach 165°F. If you don’t have a thermometer, cut into the thickest part. The meat should be white and the juices should run clear.

This blog post covered a tasty dish made with chicken and broccoli. You learned about the main ingredients and how to prepare them perfectly. I shared step-by-step cooking methods, tips for great results, and some fun variations.

In my final thoughts, you can enjoy this meal in many ways. Whether you use chicken, tofu, or shrimp, you’ll have a delightful dish. Remember to store your leftovers well to keep them fresh. Happy cookin

- 2 boneless, skinless chicken breasts - 4 cups broccoli florets - 3 tablespoons olive oil, divided - 2 cloves garlic, minced - 1 tablespoon soy sauce - 1 tablespoon honey - 1 teaspoon sesame oil - Salt and pepper, to taste The main ingredients form the base of this dish. Chicken breasts provide lean protein. Broccoli adds nutrients and a nice crunch. The olive oil, garlic, soy sauce, honey, and sesame oil blend together to create a rich, savory sauce. Salt and pepper enhance all the flavors. - Cooked brown rice or quinoa - Sesame seeds, for garnish - Fresh cilantro or green onions, for garnish Serving your grilled chicken and broccoli over brown rice or quinoa adds fiber. This combination makes the meal more filling. Garnishing with sesame seeds, fresh cilantro, or green onions adds color and more flavor. These toppings also make your bowl look great! {{ingredient_image_1}} - In a bowl, mix 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, salt, and pepper. - Add the chicken breasts and coat them well. - Let the chicken marinate for at least 30 minutes. For more flavor, marinate up to 2 hours in the fridge. - Bring a pot of water to a boil. - Add the broccoli florets and blanch for 2-3 minutes until they turn bright green. - Drain the broccoli and place it in ice water. This will keep the color vibrant. - Preheat your grill or grill pan to medium-high heat. - Remove the chicken from the marinade and throw away the leftover marinade. - Grill the chicken for about 6-7 minutes on each side. It should reach an internal temperature of 165°F. - Let the chicken rest for 5 minutes, then slice it into strips. - Heat the remaining 2 tablespoons of olive oil in a skillet over medium heat. - Add the blanched broccoli and sauté for about 3-4 minutes. Cook until it’s heated through and slightly crispy. - Season with salt and pepper to your taste. - Take bowls and divide the cooked brown rice or quinoa among them. - Top with the sautéed broccoli and sliced grilled chicken. - Drizzle with more garlic sauce or olive oil if you like. - Add sesame seeds and fresh cilantro or green onions on top. This adds flavor and makes the dish look nice. Marinade your chicken for at least 30 minutes. For richer flavor, try 2 hours. This allows the chicken to soak up the garlic, soy sauce, and honey. A good marinade keeps the chicken juicy. Always check that the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing. This step helps keep the juices inside. Blanch broccoli for just 2-3 minutes. This timing keeps it bright green and crisp. After boiling, place the broccoli in ice water. This stops the cooking process and locks in color. Proper blanching gives your dish a fresh look and a nice crunch. If you can’t use an outdoor grill, don’t worry! An indoor grill or a stovetop grill pan works well. Preheat your pan to medium-high heat. Cook the chicken as you would on a grill. This method still gives you that delicious grilled flavor. It’s perfect for any kitchen. Pro Tips Marinating Time: For maximum flavor, allow the chicken to marinate for at least 2 hours in the refrigerator. This enhances the taste and tenderness of the meat. Blanching Technique: When blanching broccoli, make sure to immediately transfer it to ice water after cooking. This technique helps retain the vibrant green color and crisp texture. Grilling Tip: Ensure your grill is preheated before adding the chicken. A hot grill helps to sear the chicken, locking in juices for a more flavorful result. Rice or Quinoa: For added nutrition and variety, consider using a mixture of brown rice and quinoa as your base. This combination provides a great texture and a boost of protein. {{image_2}} You can switch up the protein in this dish. If you want a meat-free option, try tofu. For a seafood twist, shrimp works great too. - Tofu: Use firm tofu for the best texture. Press it to remove water, then cut it into cubes. Marinate it just like the chicken. Grill or sauté until golden. - Shrimp: Use large shrimp, peeled and deveined. Marinate for a shorter time, about 15-20 minutes. Grill them for just a few minutes on each side until they turn pink. You can amp up the flavor with spices and sauces. Here are some ideas: - Spices: Add paprika, cumin, or chili flakes to the marinade. This adds depth and heat. - Sauces: Consider adding a splash of sriracha or hoisin sauce to the garlic sauce. This gives it extra kick and sweetness. For a plant-based version, adjust a few ingredients: - Protein: Replace chicken with marinated tempeh or chickpeas. Both options provide protein and texture. - Sauce: Ensure the soy sauce and honey are vegan-friendly. Use maple syrup instead of honey for sweetness. These variations keep the dish exciting while catering to different diets. Experiment with these options to find your favorite twist on the classic recipe! Store your grilled chicken and broccoli bowls in an airtight container. Keep them in the fridge for up to three days. Make sure the chicken is cool before sealing it. This helps keep it fresh and safe to eat. If you want to save your bowls for later, freezing is a good option. Place the chicken and broccoli in separate freezer bags. This way, each part keeps its best flavor. You can freeze them for up to three months. Just remember to label the bags with the date. To restore flavor and texture, use the oven or a skillet. Preheat your oven to 350°F (175°C). Place the chicken and broccoli in an oven-safe dish. Cover it with foil to keep moisture in. Heat for about 15-20 minutes. If you use a skillet, warm it over medium heat. Add a splash of olive oil to keep it juicy. Heat for about 5-7 minutes, stirring gently. Enjoy your delicious meal! You can marinate chicken for at least 30 minutes. For deeper flavor, aim for 2 hours. This time allows the chicken to soak in the tasty garlic and soy sauce mix. Just make sure not to exceed 24 hours, as the texture might change. Yes, you can prepare this dish in advance. Cook the chicken and broccoli, then store them in the fridge. You can also cook your grains ahead. When you want to eat, reheat everything and assemble your bowls. This makes meal prep easy and fun! If you need a soy sauce alternative, try tamari or coconut aminos. Both options work well and are great for gluten-free diets. You can also use liquid aminos for a similar taste without the soy. To check if the chicken is done, use a meat thermometer. The internal temperature should reach 165°F. If you don’t have a thermometer, cut into the thickest part. The meat should be white and the juices should run clear. This blog post covered a tasty dish made with chicken and broccoli. You learned about the main ingredients and how to prepare them perfectly. I shared step-by-step cooking methods, tips for great results, and some fun variations. In my final thoughts, you can enjoy this meal in many ways. Whether you use chicken, tofu, or shrimp, you'll have a delightful dish. Remember to store your leftovers well to keep them fresh. Happy cooking!

Grilled Chicken and Broccoli Bowls with Garlic Sauce

A delicious and healthy meal featuring grilled chicken, sautéed broccoli, and a flavorful garlic sauce.
Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 4
Calories 350 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 4 cups broccoli florets
  • 3 tablespoons olive oil, divided
  • 2 cloves garlic, minced
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • to taste salt and pepper
  • for serving cooked brown rice or quinoa
  • for garnish sesame seeds
  • for garnish fresh cilantro or green onions

Instructions
 

  • In a bowl, combine 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, salt, and pepper. Add the chicken breasts and ensure they are well coated in the marinade. Let them marinate for at least 30 minutes (or up to 2 hours in the refrigerator for more flavor).
  • While the chicken is marinating, bring a pot of water to a boil. Add the broccoli florets and blanch for 2-3 minutes until bright green and slightly tender. Drain and immediately place them in ice water to stop the cooking process.
  • Preheat a grill or grill pan over medium-high heat. Remove the chicken from the marinade and discard the leftover marinade. Grill the chicken for about 6-7 minutes on each side, or until fully cooked (internal temperature should reach 165°F). Let the chicken rest for 5 minutes, then slice it into strips.
  • In a skillet over medium heat, add the remaining 2 tablespoons of olive oil. Once hot, add the blanched broccoli and sauté for about 3-4 minutes until heated through and slightly crispy. Season with salt and pepper to taste.
  • Divide the cooked brown rice or quinoa among bowls. Top with sautéed broccoli and sliced grilled chicken. Drizzle with additional garlic sauce or olive oil if desired.
  • Finish the bowls by sprinkling sesame seeds and fresh cilantro or green onions on top for added flavor and presentation.

Notes

For extra flavor, marinate the chicken for up to 2 hours.
Keyword bowl, broccoli, chicken, grilled, healthy

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