Ingredients
Scale
- 2 medium boneless, skinless chicken breasts
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice (or quinoa)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Pinch of paprika (optional)
- ½ cup plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 garlic cloves, minced
- 1 tbsp lemon juice
- 1–2 tbsp water (to thin)
Instructions
- Preheat a grill or a grill pan over medium-high heat.
- Pat chicken dry and season both sides with salt, pepper, and paprika.
- Brush chicken lightly with olive oil.
- Grill chicken for about 6 to 7 minutes per side until the internal temperature reaches 165°F (74°C).
- Transfer chicken to a cutting board and let rest for a few minutes, then slice.
- While the chicken grills, steam broccoli florets for 4 to 5 minutes until bright green and just tender.
- In a small bowl, whisk together Greek yogurt, light mayonnaise, minced garlic, lemon juice, and 1 tablespoon water; season with salt and pepper and thin with up to 1 more tablespoon of water if needed.
- Divide cooked rice evenly among four bowls, top with sliced chicken and steamed broccoli, and drizzle the creamy garlic sauce over each bowl just before serving.
Notes
Trim extra fat from chicken for even grilling. For a brighter sauce, add more lemon juice; for a milder garlic flavor, blanch or roast the garlic before mincing. Garnish with chopped parsley or red pepper flakes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: American
- Diet: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 360
- Sugar: 6g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 70mg