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Grilled Chicken Broccoli Bowls: A Healthy and Delicious Meal Option

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This Grilled Chicken and Broccoli Bowl features marinated chicken breasts, vibrant broccoli, and your choice of brown rice or quinoa. It’s a nutritious and flavorful meal that’s easy to prepare, perfect for a healthy lunch or dinner.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts
  • 2 cups broccoli florets
  • 1 cup cooked brown rice or quinoa
  • 1 tablespoon olive oil
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon honey or maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon ground ginger (or 1 tablespoon fresh ginger, grated)
  • Salt and pepper to taste
  • 1 tablespoon sesame seeds (optional, for garnish)
  • 2 green onions, sliced (optional, for garnish)

Instructions

  1. In a medium bowl, combine the olive oil, soy sauce, honey (or maple syrup), minced garlic, and ground ginger. Whisk until well blended.
  2. Season the chicken breasts with salt and pepper on both sides.
  3. Place the chicken in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish.
  4. Refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
  5. Bring a pot of water to a boil and add a pinch of salt.
  6. Add the broccoli florets and blanch for 2-3 minutes until bright green and slightly tender.
  7. Transfer the broccoli to a bowl of ice water to stop the cooking process.
  8. After a few minutes, drain the broccoli and set aside.
  9. Preheat your grill to medium-high heat.
  10. Remove the chicken from the marinade, allowing excess marinade to drip off. Discard the remaining marinade.
  11. Grill the chicken for about 6-7 minutes on one side without moving.
  12. Flip the chicken and grill for an additional 6-7 minutes until it reaches an internal temperature of 165°F (75°C).
  13. Remove the chicken from the grill and let it rest for 5 minutes.
  14. Prepare brown rice or quinoa according to package instructions. For brown rice, use 2 cups of water for every 1 cup of rice (40-45 minutes). For quinoa, use 2 cups of water for every 1 cup of quinoa (15-20 minutes).
  15. Fluff the rice or quinoa with a fork and set aside.
  16. Place a scoop of brown rice or quinoa at the bottom of each bowl.
  17. Add a portion of the blanched broccoli on top.
  18. Slice the grilled chicken and arrange it on top of the broccoli.
  19. Optionally, sprinkle sesame seeds and sliced green onions over the top for garnish.

Notes

  • For a gluten-free option, use tamari instead of soy sauce.
  • Feel free to customize the bowl with additional vegetables or toppings of your choice.

Find it online: https://softtasty.com/grilled-chicken-broccoli-bowls/