Description

This Creamy Garlic Chicken and Broccoli Rice Bowl is a high-protein, family-friendly comfort meal that combines juicy pan-seared chicken breast, tender steamed broccoli, fluffy rice, and a rich, velvety garlic cream sauce. It’s perfect for meal prep, healthy dinner recipes, or quick weeknight dinners.

The chicken is seasoned and seared until golden brown with slightly charred edges, locking in flavor and moisture. The homemade creamy garlic parmesan sauce adds restaurant-quality taste without complicated steps. Served over rice, this dish delivers a balanced combination of protein, fiber, and carbohydrates.

Whether you’re searching for easy chicken dinner recipes, healthy meal prep ideas, high-protein low-carb meals, or budget-friendly family dinners, this recipe checks all the boxes.

Ingredients

For the Chicken:

2 large boneless, skinless chicken breasts (or 4 chicken thighs)
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon paprika
1 teaspoon garlic powder
1 tablespoon olive oil

For the Creamy Garlic Sauce:

2 tablespoons butter
4 cloves garlic (minced)
1 cup heavy cream (or half-and-half)
½ cup freshly grated parmesan cheese
½ teaspoon Italian seasoning
Salt and pepper to taste
1 tablespoon chopped parsley (optional)

For the Bowl:

2 cups cooked white rice (jasmine or basmati)
2 cups fresh broccoli florets (steamed or sautéed)

Instructions

Step 1: Prepare the Rice

Cook rice according to package instructions. Fluff with a fork and set aside.

Step 2: Season and Cook the Chicken

Pat chicken dry with paper towels.
Season both sides with salt, pepper, paprika, and garlic powder.
Heat olive oil in a large skillet over medium-high heat.
Sear chicken for 5–7 minutes per side until golden brown and internal temperature reaches 165°F (75°C).
Remove from pan and let rest for 5 minutes before slicing.

Step 3: Make the Creamy Garlic Sauce

In the same skillet, reduce heat to medium.
Add butter and minced garlic. Sauté for 30–45 seconds until fragrant.
Pour in heavy cream and stir.
Add parmesan cheese and Italian seasoning.
Simmer for 3–5 minutes until sauce thickens.
Season with salt and pepper to taste.

Step 4: Prepare the Broccoli

Steam broccoli for 3–4 minutes until bright green and tender-crisp. You can also sauté it in olive oil with a pinch of salt.

Step 5: Assemble the Bowl

Add rice to a serving bowl.
Top with sliced chicken.
Add broccoli.
Drizzle generously with creamy garlic sauce.
Garnish with chopped parsley.

Serve warm and enjoy!

Nutrition Benefits

High-protein meal prep option
Rich in calcium from parmesan cheese
Balanced macros for muscle building and weight management
Can be adapted for low-carb or keto diet plans

Variations

Keto Version: Replace rice with cauliflower rice.
Low-Fat Option: Use Greek yogurt instead of heavy cream.
Spicy Version: Add red pepper flakes or chili paste.
Dairy-Free: Substitute coconut cream and nutritional yeast.
Gluten-Free: Ensure parmesan and seasonings are certified gluten-free.

Storage & Meal Prep

Store in airtight container for up to 4 days in the refrigerator.
Reheat in microwave with a splash of milk or broth to maintain sauce texture.
Freeze chicken and sauce separately for up to 2 months.

Creamy Garlic Chicken and Broccoli Rice Bowl

Description