📖 Description
This high-protein chicken bowl recipe combines juicy grilled chicken breast, steamed broccoli, fluffy rice, and a rich homemade garlic parmesan cream sauce. It’s a balanced meal packed with lean protein, fiber, and healthy carbs — ideal for weight loss meal prep, muscle gain diets, and healthy dinner recipes for busy weeknights.
Perfect for those searching for:
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Healthy high-protein meals
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Low-calorie dinner ideas
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Easy meal prep recipes
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Clean eating chicken recipes
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Gluten-free dinner options
🛒 Ingredients
For the Grilled Chicken:
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2 large boneless skinless chicken breasts
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2 tbsp olive oil
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3 cloves garlic (minced)
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1 tsp smoked paprika
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1 tsp Italian seasoning
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½ tsp black pepper
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½ tsp salt
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1 tbsp lemon juice
For the Rice Base:
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1 cup jasmine or basmati rice
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2 cups water or chicken broth
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Pinch of salt
For the Broccoli:
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2 cups fresh broccoli florets
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1 tsp olive oil
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Pinch of salt
For the Creamy Garlic Parmesan Sauce:
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2 tbsp butter
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3 cloves garlic (minced)
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1 cup heavy cream (or half-and-half for lower calories)
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½ cup grated parmesan cheese
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½ tsp black pepper
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¼ tsp salt
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1 tbsp chopped fresh parsley
👩🍳 Step-by-Step Instructions
1️⃣ Marinate the Chicken
In a bowl, mix olive oil, garlic, smoked paprika, Italian seasoning, lemon juice, salt, and pepper. Coat chicken thoroughly and marinate for at least 30 minutes (overnight for best flavor).
2️⃣ Cook the Rice
Rinse rice under cold water. Bring water or broth to a boil, add rice and salt, reduce heat, cover, and simmer for 15–18 minutes. Fluff and set aside.
3️⃣ Grill the Chicken
Heat a grill pan or skillet over medium-high heat. Cook chicken for 5–7 minutes per side until internal temperature reaches 165°F (75°C). Let rest 5 minutes, then slice.
4️⃣ Steam or Sauté Broccoli
Steam broccoli for 4–5 minutes until bright green and tender-crisp. Alternatively, sauté in olive oil for added flavor.
5️⃣ Prepare the Cream Sauce
In a saucepan:
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Melt butter over medium heat
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Add garlic and sauté 30 seconds
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Pour in heavy cream and simmer 3–4 minutes
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Stir in parmesan until melted
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Season with salt and pepper
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Garnish with parsley
6️⃣ Assemble the Bowl
Add rice to bowl → top with broccoli → arrange sliced grilled chicken → drizzle generously with creamy garlic parmesan sauce.
🥦 Nutrition Benefits (High-Value Health Keywords)
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High-protein meal for muscle growth
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Great for keto-friendly modifications
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Supports weight loss and calorie control
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Excellent source of lean protein
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Balanced macros for fitness meal plans
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Gluten-free dinner option
🔥 Pro Cooking Tips
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For extra flavor, char the chicken slightly.
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Use brown rice or cauliflower rice for a low-carb version.
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Add red pepper flakes for a spicy kick.
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Use Greek yogurt instead of cream for a healthier sauce.
❓ Related Frequently Asked Questions (High CPM Food & Health Queries)
1. Is this chicken bowl good for weight loss?
Yes! This is a high-protein low-calorie meal prep recipe that helps maintain satiety and supports fat loss when portion-controlled.
2. Can I make this recipe keto-friendly?
Absolutely. Replace rice with cauliflower rice and use heavy cream and full-fat parmesan for a keto chicken bowl recipe.
3. How many calories are in this grilled chicken rice bowl?
Approximately 450–650 calories per serving depending on sauce quantity and rice portion.
4. Can I meal prep this for the week?
Yes. Store in airtight containers for up to 4 days. Keep sauce separate for best texture.
5. What is the best sauce for grilled chicken bowls?
Creamy garlic parmesan is popular, but alternatives include:
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Avocado cilantro sauce
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Greek yogurt ranch
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Teriyaki glaze
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Honey mustard dressing
6. How can I make this dairy-free?
Substitute:
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Coconut cream instead of heavy cream
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Nutritional yeast instead of parmesan
7. What are the best vegetables for healthy chicken bowls?
Broccoli, zucchini, bell peppers, spinach, roasted carrots, asparagus.
