Grilled Chicken with Garlic Sauce

This hearty grilled chicken and broccoli bowl has been my go-to healthy meal when I want something that feels indulgent but still packs in the nutrients. The creamy garlic sauce transforms simple ingredients into a restaurant-worthy dinner that takes just 30 minutes to prepare.

I created this recipe during a busy work week when I needed something satisfying but didn't want to order takeout again. Now my partner requests it weekly claiming the garlic sauce alone is worth the price of admission.

Ingredients

• Boneless skinless chicken breasts or thighs: Thighs offer more flavor and moisture while breasts are leaner.
• Olive oil: Helps the spices adhere to the chicken and promotes beautiful browning.
• Paprika: Adds a subtle smoky flavor and gorgeous color to the chicken.
• Garlic powder: Infuses the chicken with aromatic flavor that complements the fresh garlic in the sauce.
• Cayenne pepper: Brings optional heat that you can adjust to your preference.
• Lime juice: Adds brightness and helps tenderize the chicken during marination.
• Mayonnaise: Forms the creamy base of the sauce. Use full fat for best flavor.
• Sour cream: Lightens the sauce and adds tanginess. Greek yogurt works as a substitute.
• Fresh garlic cloves: Provide punchy flavor that powdered simply cannot match.
• Dijon mustard: Adds complexity and helps emulsify the sauce.
• Broccoli florets: Offer nutritional balance and absorb the delicious sauce perfectly.
• Rice or quinoa: Serves as the hearty base. Choose brown rice for extra fiber or quinoa for more protein.

Step-by-Step Instructions

Marinate the Chicken:

Combine chicken with olive oil paprika garlic powder salt pepper cayenne and lime juice in a bowl. Massage the spices into the meat ensuring every piece is well coated. Allow to marinate for at least 30 minutes but preferably several hours for maximum flavor development. The acid in the lime juice will gently tenderize the protein while the spices infuse throughout.

Cook the Protein:

Heat your grill or skillet to medium high heat. If using a pan add a thin layer of oil first. Place the marinated chicken pieces without overcrowding and cook 5 7 minutes per side until you reach an internal temperature of 165°F. The exterior should develop a beautiful caramelized crust while the interior remains juicy. Allow the cooked chicken to rest for 5 minutes before slicing to retain juices.

Create the Sauce:

Whisk together mayonnaise sour cream minced garlic lemon juice Dijon mustard salt and pepper in a bowl until completely smooth and integrated. Taste and adjust seasoning as needed. The sauce should be pungent with garlic but balanced by the creaminess and acidity. Make this ahead of time if possible as the flavors improve after sitting for 30 minutes.

Assemble Your Bowls:

Start with a foundation of warm cooked grain divided between serving bowls. Arrange steamed or roasted broccoli alongside the sliced chicken creating distinct sections. Drizzle the creamy garlic sauce generously over everything or serve on the side for dipping. Finish with a squeeze of fresh lime and any additional toppings you desire.

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The creamy garlic sauce is honestly the star of this recipe. I discovered the perfect balance of ingredients after many attempts trying to recreate a sauce from my favorite restaurant. My children who typically avoid vegetables will happily eat broccoli when this sauce is involved.

Make Ahead and Storage

This recipe shines as a meal prep option. The chicken can be marinated up to 24 hours in advance which actually improves the flavor. The sauce stays fresh in the refrigerator for up to 5 days in an airtight container developing even more flavor as it sits. Store assembled bowls with sauce on the side to maintain the best texture for each component. When ready to eat simply microwave the grain chicken and broccoli portions for 1 2 minutes then add the cold sauce.

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Perfect Pairings

These bowls stand alone as a complete meal but pair beautifully with certain accompaniments. A crisp green salad with a light vinaigrette offers textural contrast to the creamy components. For a special occasion serve with a glass of chilled Sauvignon Blanc or Pinot Grigio which cuts through the richness of the sauce. If serving for family dinner add a basket of warm crusty bread for soaking up every last bit of the garlic sauce.

Ingredient Substitutions

This recipe welcomes adaptations based on what you have available. Swap chicken for salmon tofu or tempeh for different protein options. The sauce works beautifully with Greek yogurt instead of sour cream for a higher protein lower fat alternative. Any seasonal vegetable can replace or supplement the broccoli try cauliflower asparagus or Brussels sprouts. For a grain free version use cauliflower rice or serve over a bed of mixed greens.

Frequently Asked Questions

→ How can I make the dish spicier?

To increase the spice level, add more cayenne pepper to the chicken marinade or include chili flakes in the garlic sauce.

→ Can I use a different protein for this dish?

Yes, you can substitute the chicken with tofu, shrimp, or even beef strips, depending on your dietary preferences.

→ What grains work best in this recipe?

Quinoa, brown rice, white rice, or even farro work wonderfully. Choose depending on your preference or nutritional needs.

→ Can I prepare this ahead of time for meal prep?

Absolutely! Grill the chicken, cook your grains, and prepare the sauce a day in advance. Store them in separate containers and assemble the bowls when ready to eat.

→ What toppings can I add to customize the bowl?

Feel free to add sliced avocado, shredded cheese, diced tomatoes, or a spoonful of salsa to give the dish a personal touch.