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This vibrant power bowl combines juicy grilled chicken with tender broccoli and a luxurious creamy garlic sauce that ties everything together perfectly. I created this recipe during a busy workweek when I needed something nutritious yet satisfying that wouldn't leave me with a sink full of dishes.
I first made these bowls when trying to recreate my favorite takeout dish but with healthier ingredients. Now my family requests it weekly, especially my husband who claims the garlic sauce would make cardboard taste delicious.
Ingredients
- Boneless skinless chicken breasts or thighs: Perfect for even cooking and maximum flavor absorption
- Olive oil: Creates a beautiful sear and helps seasonings stick
- Paprika: Adds a beautiful color and mild sweetness to the chicken
- Garlic powder: Infuses the chicken with aromatic flavor without burning
- Salt and pepper: Enhances all the flavors in the dish
- Cayenne pepper: Adds optional heat that can be adjusted to taste
- Lime juice: Tenderizes the chicken and brightens the flavor profile
- Mayonnaise: Creates the rich base for our creamy sauce
- Sour cream: Adds tanginess to balance the richness of the mayo
- Fresh garlic: Provides powerful flavor that dried simply cannot match
- Lemon juice: Brightens the sauce with acidity
- Dijon mustard: Adds complexity and slight heat to the sauce
- Broccoli florets: Perfect for absorbing flavor and providing texture
- Rice or quinoa: Creates a satisfying base that soaks up the delicious sauce
Step-by-Step Instructions
- Marinate the Chicken:
- Combine chicken with olive oil, paprika, garlic powder, salt, pepper, cayenne, and lime juice in a large bowl. Toss everything until each piece is thoroughly coated. Allow the chicken to marinate for at least 30 minutes but preferably overnight for maximum flavor penetration. The acid from the lime juice works to tenderize the meat while the spices infuse it with flavor.
- Grill the Chicken:
- Preheat your grill or pan to medium high heat. Place the marinated chicken pieces down and allow them to cook undisturbed for 5 7 minutes until nice grill marks form. Flip only once and cook another 5 7 minutes until the internal temperature reaches 165°F. Let the chicken rest for 5 minutes before slicing to keep all those juices inside.
- Prepare the Sauce:
- Whisk together mayonnaise, sour cream, minced garlic, lemon juice, Dijon mustard, salt, and pepper in a small bowl. Make sure to really incorporate everything until smooth. I recommend making this sauce while the chicken cooks so the flavors have time to meld before serving.
- Steam the Broccoli:
- Steam broccoli florets until bright green and tender crisp, about 4 5 minutes. You want them cooked but still with a slight bite. Alternatively, you can roast them at 425°F for 15 minutes with a drizzle of olive oil for a deeper flavor.
- Assemble Your Bowls:
- Start with a base of warm rice or quinoa divided between bowls. Arrange the steamed broccoli on one side and sliced chicken on the other. Drizzle generously with the creamy garlic sauce. Finish with a squeeze of fresh lime juice right before eating.
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This dish holds a special place in my heart because it was the first meal I cooked for my husband on our third date. The garlic sauce is truly the star here. I originally discovered the sauce base while working in a small bistro during college, and have perfected it over the years to complement almost any protein.
Meal Prep Magic
These bowls are incredibly meal prep friendly. You can marinate the chicken and make the sauce up to three days ahead. Once assembled, the complete bowls will keep in sealed containers in the refrigerator for up to four days. The sauce actually improves after a day as the garlic flavor mellows and melds with the other ingredients. Just store it separately and drizzle over right before eating.
Customize Your Bowl
The beauty of this recipe lies in its adaptability. Try swapping broccoli for roasted Brussels sprouts or asparagus depending on the season. The protein can easily be changed to shrimp which cooks even faster or tofu for a vegetarian option. For a lower carb version, replace the rice with cauliflower rice or increase the vegetables and omit the grain altogether.
Sauce Variations
The creamy garlic sauce can be customized in countless ways. Add fresh herbs like dill or cilantro for brightness, stir in sriracha or hot sauce for heat, or mix in a tablespoon of pesto for an Italian twist. You can also make it dairy free by using vegan mayo and coconut yogurt instead of the sour cream. I sometimes add a tablespoon of nutritional yeast for a slightly cheesy flavor without actual cheese.
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This recipe will become a staple in your home, just as it has in mine. Enjoy the comforting and satisfying flavors in every bite!
Frequently Asked Questions
- → Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well in this dish. Steam it according to package directions, but be careful not to overcook it. Pat it dry before adding to the bowls to prevent excess moisture.
- → How long does the creamy garlic sauce last in the refrigerator?
The creamy garlic sauce will keep well in an airtight container in the refrigerator for up to 5 days. Give it a quick stir before using if it separates slightly.
- → Can I make this meal ahead of time?
Absolutely! This is perfect for meal prep. Prepare all components separately and store in airtight containers. Keep the sauce separate and add just before serving. The assembled bowls will last 3-4 days in the refrigerator.
- → What can I substitute for mayonnaise in the sauce?
Greek yogurt makes an excellent substitute for mayonnaise in the sauce. You'll get a tangier flavor and fewer calories while maintaining the creamy texture.
- → Is there a way to make this dish vegetarian?
Yes, you can substitute the chicken with firm tofu, tempeh, or chickpeas. Marinate and cook them using the same seasonings for a delicious vegetarian version that still offers plenty of protein.
- → What other vegetables work well in these bowls?
Bell peppers, zucchini, cauliflower, asparagus, or snap peas all work wonderfully in these bowls. You can either roast them alongside the broccoli or steam them separately.