Can this be made in under 30 minutes?

Yes, the recipe is designed to be quick and efficient.

Does it work for meal prep?

Most versions store well for one to three days.

Yes, simple swaps can be made for convenience or dietary needs.

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Season chicken breasts with olive oil, salt, pepper, and any optional spices, then grill over medium high heat, flipping once, until cooked through and lightly charred and internal temp reads 165°F.
Toss broccoli florets with olive oil, lemon juice, and a pinch of salt, spread on a baking sheet, and roast at 400°F for 15 to 20 minutes until crisp tender.
Prepare your chosen grains according to package directions, fluff with a fork, and keep warm while other components cook.
In a small saucepan melt butter over medium heat, add minced garlic and sauté until fragrant, stir in heavy cream, season with salt and pepper, and simmer until the sauce thickens slightly.
Slice grilled chicken, assemble bowls with a base of grains, arrange chicken slices and roasted broccoli on top, drizzle with creamy garlic sauce, and finish with chopped parsley or chives.

Pat chicken dry before seasoning for better browning. Store components separately for best texture and reheat gently.