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
- 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
- In a medium bowl, combine the soy sauce, honey (or maple syrup), minced garlic, ground ginger, and olive oil. Whisk together until well blended.
- Season the chicken breasts with salt and pepper on both sides.
- 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.
- Seal the bag or cover the dish with plastic wrap. Refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
- While the chicken is marinating, prepare the broccoli. Rinse the broccoli florets under cold water and pat them dry with a clean kitchen towel.
- 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.
- 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.
- Preheat your grill or grill pan over medium-high heat. If using a grill, oil the grates lightly to prevent sticking.
- Remove the chicken from the marinade, allowing any excess marinade to drip off. Discard the remaining marinade.
- Place the chicken breasts on the grill. Cook for 6-7 minutes on one side without moving them, allowing nice grill marks to form.
- 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.
- Once cooked, remove the chicken from the grill and let it rest for 5 minutes before slicing. This helps retain the juices.
- In a large skillet, heat a teaspoon of sesame oil over medium heat (optional). If you prefer, you can use olive oil instead.
- Add the blanched broccoli florets to the skillet. Sauté for 3-4 minutes, stirring occasionally, until heated through and slightly crispy.
- Season the broccoli with a pinch of salt and pepper to taste. Remove from heat and set aside.
- In each serving bowl, start by adding a base of cooked brown rice or quinoa. Use about 1/2 cup per bowl.
- Next, slice the grilled chicken breasts into strips and arrange them on top of the rice or quinoa.
- Add a generous portion of sautéed broccoli next to the chicken.
- If desired, sprinkle sesame seeds and chopped green onions over the top for added flavor and presentation.
- 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