Description
Savor a healthy Grilled Chicken and Broccoli Bowl with marinated chicken breasts, vibrant broccoli, and your choice of brown rice or quinoa. Perfect for meal prep, this dish is packed with flavor and nutrition!
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
- In a medium bowl, combine the olive oil, soy sauce, honey (or maple syrup), minced garlic, and ground ginger. Whisk until well blended.
- Season the chicken breasts with salt and pepper on both sides.
- 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.
- Refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
- Rinse the broccoli florets under cold water.
- Bring a pot of water to a boil. Add the broccoli and blanch for 2-3 minutes.
- Transfer the broccoli to a bowl of ice water to stop cooking. Let it sit for a few minutes, then drain.
- Preheat your grill to medium-high heat (or use a grill pan).
- Remove the chicken from the marinade, allowing excess to drip off. Discard the remaining marinade.
- Grill the chicken for 6-7 minutes on one side without moving.
- Flip and cook for another 6-7 minutes, or until the internal temperature reaches 165°F (75°C).
- Remove from the grill and let rest for 5 minutes.
- Prepare brown rice or quinoa according to package instructions. Brown rice typically takes 40-45 minutes, while quinoa cooks in about 15 minutes.
- Fluff the rice or quinoa with a fork and set aside.
- Slice the grilled chicken into strips or bite-sized pieces.
- In a bowl, add a base of cooked brown rice or quinoa.
- Layer the blanched broccoli on top.
- Add the sliced grilled chicken.
- Sprinkle with sesame seeds and sliced green onions, if desired.
- Drizzle with additional soy sauce or fresh lemon juice for extra flavor.
Notes
- This dish is great for meal prep; store leftovers in airtight containers in the refrigerator for up to 3 days.
- Feel free to add other vegetables like bell peppers, carrots, or snap peas for variety.
- You can substitute brown rice or quinoa with other grains like farro or couscous.
- Prep Time: 30 minutes
- Cook Time: 20 minutes