Description
This dish is a high-protein, balanced meal featuring juicy grilled chicken breast glazed with a rich, creamy garlic sauce, served over fluffy rice and paired with tender-crisp broccoli. It’s perfect for meal prep, healthy eating plans, or anyone looking for a restaurant-quality dinner at home. The combination of smoky grilled flavors and velvety sauce makes it both comforting and nutritious.
Ingredients
For the Chicken:
- 2 large chicken breasts (boneless, skinless)
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and black pepper to taste
- 1 tablespoon lemon juice
For the Rice:
- 1 cup white or brown rice
- 2 cups water or chicken broth
- Pinch of salt
For the Broccoli:
- 2 cups broccoli florets
- 1 tablespoon olive oil
- Salt and pepper
For the Creamy Garlic Sauce:
- 2 tablespoons butter
- 4 cloves garlic (minced)
- 1 cup heavy cream
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Optional: fresh parsley for garnish
Instructions
Step 1: Cook the Rice
- Rinse the rice under cold water.
- In a pot, bring water or broth to a boil.
- Add rice and salt, reduce heat, cover, and simmer for 15–20 minutes (or per package instructions).
- Fluff with a fork and set aside.
Step 2: Prepare the Chicken
- Pound the chicken breasts to even thickness.
- Rub with olive oil, lemon juice, and seasonings.
- Heat a grill pan or skillet over medium-high heat.
- Cook chicken for 5–7 minutes per side until golden and cooked through.
- Let rest for 5 minutes, then slice.
Step 3: Cook the Broccoli
- Heat olive oil in a pan over medium heat.
- Add broccoli, salt, and pepper.
- Sauté for 5–7 minutes until tender but still vibrant green.
Step 4: Make the Creamy Garlic Sauce
- Melt butter in a saucepan over medium heat.
- Add garlic and sauté until fragrant (about 1 minute).
- Pour in heavy cream and stir.
- Add Parmesan cheese and Italian seasoning.
- Simmer until thickened, stirring occasionally.
- Season with salt and pepper.
Step 5: Assemble the Bowl
- Add a base of rice to a bowl.
- Top with broccoli and sliced grilled chicken.
- Drizzle generously with creamy garlic sauce.
- Garnish with parsley if desired.
Pro Tips
- For extra flavor, marinate the chicken for 2–4 hours.
- Use chicken thighs for a juicier alternative.
- Add chili flakes to the sauce for a spicy kick.
- Swap white rice for cauliflower rice for a low-carb option.
Nutrition Benefits
- High in protein (supports muscle growth)
- Rich in fiber (from broccoli)
- Balanced carbs for energy
- Contains healthy fats from olive oil and cream
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