Grilled Chicken Broccoli Bowls: A Healthy and Delicious Meal Prep Idea

Grilled Chicken Broccoli Bowls are not just a meal; they are a delightful fusion of flavors and textures that can elevate your dining experience. This dish combines tender, marinated grilled chicken with vibrant, crisp broccoli, all served over a bed of fluffy rice or quinoa. Originating from the health-conscious kitchens of meal prep enthusiasts, these bowls have gained immense popularity for their convenience and nutritional benefits.

People love Grilled Chicken Broccoli Bowls for their versatility and ease of preparation. Whether you’re looking for a quick weeknight dinner or a wholesome lunch to take to work, these bowls deliver on taste and satisfaction. The savory grilled chicken pairs perfectly with the fresh crunch of broccoli, creating a balanced meal that is both filling and nourishing. With just a few simple ingredients, you can whip up a dish that not only pleases the palate but also supports a healthy lifestyle. Dive into this recipe and discover why these bowls have become a staple in kitchens everywhere!

this Recipe

Ingredients:

• 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 teaspoon sesame oil (optional)
• 1 tablespoon sesame seeds (for garnish)
• 2 green onions, sliced (for garnish)

Preparing the Chicken Marinade

1. In a medium bowl, combine the soy sauce, honey (or maple syrup), minced garlic, ground ginger, and olive oil. Whisk until well blended.
2. Season the mixture with salt and pepper to taste. Adjust the sweetness or saltiness according to your preference.
3. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated.
4. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.

Preparing the Broccoli

1. While the chicken is marinating, prepare the broccoli. Rinse the broccoli florets under cold water and pat them dry with a clean kitchen towel.
2. Bring a pot of water to a boil. Once boiling, add the broccoli florets and blanch for 2-3 minutes until they turn bright green and are slightly tender.
3. Immediately transfer the broccoli to a bowl of ice water to stop the cooking process. Let it sit for a few minutes, then drain and set aside.

Cooking the Chicken

1. Preheat your grill or grill pan over medium-high heat. If using an outdoor grill, ensure the grates are clean and lightly oiled to prevent sticking.
2. Remove the chicken from the marinade, allowing any excess marinade to drip off. Discard the remaining marinade.
3. Place the chicken breasts on the grill. Cook for 6-7 minutes on one side without moving them, allowing for nice grill marks to form.
4. Flip the chicken and cook for an additional 6-7 minutes, or until the internal temperature reaches 165°F (75°C). Use a meat thermometer for accuracy.
5. Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This helps retain the juices.

Cooking the Rice or Quinoa

1. If you haven’t already cooked the brown rice or quinoa, do so according to package instructions. Typically, for brown rice, use a ratio of 1 cup rice to 2 cups water, bringing it to a boil, then reducing to a simmer for about 45 minutes. For quinoa, use a 1:2 ratio and simmer for about 15 minutes.
2. Once cooked, fluff the rice or quinoa with a fork and set aside. You can drizzle a little sesame oil over it for added flavor if desired.

Assembling the Bowls

1. Start by dividing the cooked brown rice or quinoa evenly among four bowls as the base.
2. Next, add a generous portion of the blanched broccoli florets on top of the rice.
3. Slice the grilled chicken breasts into strips and arrange them over the broccoli.
4. Drizzle a little extra soy sauce or sesame oil over the top if desired for added flavor.
5. Garnish each bowl with a sprinkle of sesame seeds and sliced green onions for a fresh touch.

Serving Suggestions

1. Serve the grilled chicken broccoli bowls warm. They can be enjoyed immediately or stored in the refrigerator for meal prep.
2. If you prefer a bit of heat, consider adding a drizzle of sriracha or a sprinkle of red pepper flakes on top.
<


Conclusion:

In summary, these Grilled Chicken Broccoli Bowls are a must-try for anyone looking to enjoy a delicious, nutritious meal that is both satisfying and easy to prepare. The combination of tender grilled chicken, vibrant broccoli, and your choice of grains creates a balanced dish that is perfect for lunch or dinner. Not only is this recipe packed with protein and vitamins, but it also offers endless possibilities for customization. Consider adding a drizzle of your favorite sauce, such as teriyaki or a zesty lemon vinaigrette, to elevate the flavors even further. You can also swap out the broccoli for other vegetables like bell peppers, snap peas, or even roasted sweet potatoes to suit your taste preferences. For a vegetarian option, simply replace the chicken with grilled tofu or chickpeas, making it a versatile recipe for everyone. We encourage you to try these Grilled Chicken Broccoli Bowls and make them your own! Don’t forget to share your experience and any creative variations you come up with on social media or in the comments below. Your feedback not only inspires others but also helps build a community of food lovers eager to explore new flavors and healthy eating. Enjoy your cooking adventure!
Print

Grilled Chicken Broccoli Bowls: A Healthy and Delicious Meal Prep Idea
---
• Author: Bärbels
• Total Time: 50 minutes
• Yield: 4 servings 1x
Pin Recipe
Print Recipe
Description
Enjoy a nutritious Grilled Chicken and Broccoli Bowl with marinated chicken breasts, sautéed broccoli, and a base of brown rice or quinoa. Perfect for meal prep or a quick weeknight dinner, this dish is both healthy and delicious!
---
Ingredients
Scale 1x2x3x
• 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 teaspoon sesame oil (optional)
• Sesame seeds for garnish (optional)
• Chopped green onions for garnish (optional)
---
Instructions
1. In a medium bowl, combine the soy sauce, honey (or maple syrup), minced garlic, ground ginger, and olive oil. Whisk together until well blended.
2. Season the chicken breasts with salt and pepper on both sides.
3. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated.
4. Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
5. While the chicken is marinating, prepare the broccoli. Rinse the broccoli florets under cold water and pat them dry with a clean kitchen towel.
6. Bring a pot of water to a boil. Once boiling, add the broccoli florets and blanch for 2-3 minutes until they are bright green and slightly tender.
7. Immediately transfer the broccoli to a bowl of ice water to stop the cooking process. Let it sit for a few minutes, then drain and set aside.
8. Preheat your grill or grill pan over medium-high heat. If using a grill, oil the grates lightly to prevent sticking.
9. Remove the chicken from the marinade, allowing any excess marinade to drip off. Discard the remaining marinade.
10. Place the chicken breasts on the grill. Cook for 6-7 minutes on one side without moving them, allowing nice grill marks to form.
11. Flip the chicken breasts and cook for an additional 6-7 minutes, or until the internal temperature reaches 165°F (75°C). Use a meat thermometer for accuracy.
12. Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This helps retain the juices.
13. In a large skillet, heat a teaspoon of sesame oil over medium heat (optional). If you prefer, you can use olive oil instead.
14. Add the blanched broccoli florets to the skillet. Sauté for 3-4 minutes, stirring occasionally, until heated through and slightly crispy.
15. Season the broccoli with a pinch of salt and pepper to taste. Remove from heat and set aside.
16. In each serving bowl, start by adding a base of cooked brown rice or quinoa. Use about 1/2 cup per bowl.
17. Next, slice the grilled chicken breasts into strips and arrange them on top of the rice or quinoa.
18. Add a generous portion of sautéed broccoli next to the chicken.
19. If desired, sprinkle sesame seeds and chopped green onions over the top for added flavor and presentation.
20. For an extra touch, drizzle a little more soy sauce or a squeeze of fresh lemon juice over the assembled bowls.
Notes
• This recipe is great for meal prep; store components separately for freshness.
• Customize your bowls with additional toppings like sliced avocado or cherry tomatoes for extra flavor and nutrition.
• Prep Time: 30 minutes
• Cook Time: 20 minutes