Description
A filling, high-protein meal perfect for meal prep, featuring grilled chicken, broccoli, and a creamy garlic sauce.
Ingredients
Main Ingredients
- 4 pieces Chicken breasts (or thighs if preferred)
- 4 cups Broccoli florets (Fresh is best, frozen works in a pinch)
- 2 tablespoons Olive oil (For grilling and roasting)
- 3 cloves Garlic (Fresh cloves for the sauce)
- 2 tablespoons Lemon juice (For flavoring the sauce)
- 1 cup Greek yogurt (For the creamy high-protein sauce)
- 1 teaspoon Salt (For seasoning)
- 1 teaspoon Black pepper (For seasoning)
- 1 teaspoon Smoked paprika or chili flakes (Optional for added flavor)
Bowl Base Options
- 2 cups Rice (Classic bowl base)
- 2 cups Quinoa (Nutty option with extra protein)
- 2 cups Cauliflower rice (Lighter option)
- 2 cups Salad greens (For a salad-style bowl)
Instructions
Prepare Chicken
- Slice chicken breasts into thinner cutlets. Season with olive oil, salt, pepper, and smoked paprika.
- Let the chicken sit for 15-30 minutes to absorb the flavors.
- Cook on a hot grill pan or outdoor grill until cooked through, allowing to rest for a few minutes before slicing.
Prepare Broccoli
- Choose your cooking method: roast for flavor, steam for quick prep, or grill for a smoky taste.
- For roasting, toss florets with olive oil, salt, and pepper and roast until edges are browned.
- For steaming, ensure the broccoli is bright green and slightly crisp.
- For grilling, use a grill basket to avoid losing small pieces.
Make Creamy Garlic Sauce
- Mix Greek yogurt with minced garlic, lemon juice, salt, and pepper.
- Adjust consistency with a splash of water and add more seasoning if desired.
Assemble Bowls
- Start with your chosen base in the bowl.
- Add broccoli on one side and sliced grilled chicken on the other.
- Drizzle the creamy garlic sauce over the top or store separately for meal prep.
- Add extra toppings like sesame seeds, chopped almonds, or chili flakes if desired.
Notes
For meal prep, store chicken, broccoli, and base in airtight containers separately from the sauce. Use within 4 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Main Course, Meal Prep
- Cuisine: American, Healthy