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- 2 boneless, skinless chicken breasts - 4 cups fresh broccoli florets - 3 tablespoons olive oil, divided - 2 cloves garlic, finely minced - 1 tablespoon soy sauce - 1 tablespoon honey - 1 teaspoon sesame oil - Salt and freshly ground pepper, to taste - 2 cups cooked brown rice or quinoa, for serving - 1 tablespoon sesame seeds, for garnish - Fresh cilantro leaves or chopped green onions, for garnish When choosing your chicken, look for fresh and organic options. This will give your dish a better taste. For the broccoli, pick bright green florets. Dark spots or yellowing means it may be old. Use fresh garlic for the best flavor. Also, choose high-quality olive oil as it greatly enhances the sauce. Each ingredient plays a role in making your meal tasty and healthy. If you want a plant-based option, swap chicken for firm tofu or tempeh. Both work well with the garlic sauce. For a gluten-free version, use tamari instead of soy sauce. Quinoa is a great choice if you need grain-free. You can also use cauliflower rice instead of brown rice. This keeps the meal light but still filling. {{ingredient_image_2}} First, gather your ingredients. You need boneless chicken breasts, garlic, soy sauce, honey, sesame oil, olive oil, salt, and pepper. In a bowl, mix 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, salt, and pepper. Add the chicken breasts and coat them well. Cover the bowl and let it sit for 30 minutes. For more flavor, let it marinate in the fridge for up to 2 hours. While the chicken marinates, it's time to prepare the broccoli. Fill a large pot with water and bring it to a boil. Once boiling, add 4 cups of broccoli florets. Blanch for 2-3 minutes until they turn bright green. Quickly transfer the broccoli to a bowl with ice water. This stops the cooking process and keeps the broccoli crisp and colorful. Next, preheat your grill or grill pan over medium-high heat. Take the marinated chicken out of the bowl and throw away the leftover marinade. Place the chicken on the grill and cook for about 6-7 minutes on each side. The chicken should reach an internal temperature of 165°F. After grilling, move the chicken to a plate and cover it loosely with foil. Let it rest for about 5 minutes, then slice it into strips. Now, let’s sauté the broccoli. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once hot, add the blanched broccoli. Sauté for 3-4 minutes until heated through and slightly crispy. Season with salt and pepper to taste. For assembly, prepare 4 serving bowls. Place cooked brown rice or quinoa at the bottom of each bowl. Top with sautéed broccoli and sliced grilled chicken. If you like, drizzle extra garlic sauce over the top. Lastly, sprinkle sesame seeds on each bowl and add fresh cilantro or chopped green onions for garnish. Enjoy your delicious Grilled Chicken and Broccoli Bowls! To make your chicken taste great, marinate it well. I mix olive oil, garlic, soy sauce, honey, and sesame oil. This mix gives the chicken a rich flavor. Allow the chicken to soak in the marinade for at least 30 minutes. For best results, marinate for up to 2 hours in the fridge. This time lets the flavors really get in. Grilling chicken can be easy. First, preheat your grill. You want it hot before adding the chicken. Remove the chicken from the marinade and toss the leftover liquid. Grill the chicken for about 6-7 minutes on each side. Make sure the center reaches 165°F. Let the chicken rest for 5 minutes before slicing. This keeps it juicy and tender. The garlic sauce is key to this dish. It needs a good balance of salty and sweet. The soy sauce gives saltiness, while honey adds sweetness. You can adjust them based on your taste. If you love garlic, add a bit more minced garlic. This sauce elevates the whole bowl by adding depth and flavor. Pro Tips Marinate for Maximum Flavor: For enhanced flavor, marinate the chicken for up to 2 hours in the refrigerator. This allows the ingredients to penetrate deeper into the meat for a more robust taste. Perfectly Blanched Broccoli: To achieve perfect broccoli, ensure you immediately transfer it to ice water after blanching. This will preserve its vibrant color and crisp texture. Grill Temperature Matters: Make sure your grill is preheated to medium-high heat before adding the chicken. This helps to create a nice sear and prevents sticking. Garnish for Flavor and Presentation: Don’t skip the garnishes! Fresh cilantro or green onions not only enhance the dish's appearance but also add a fresh flavor that complements the meal beautifully. {{image_4}} You can boost nutrition by adding more veggies. Try bell peppers, carrots, or snap peas. Chop them small and sauté them with the broccoli. This adds color and flavor. Chicken is great, but you can switch it up. Use shrimp, tofu, or chickpeas instead. Each option brings a new taste. Marinate them just like the chicken for best results. While brown rice and quinoa are tasty, feel free to explore. Use farro, couscous, or even cauliflower rice for a low-carb choice. Each grain adds its own texture and flavor. To keep your grilled chicken and broccoli bowls fresh, let them cool first. Place the food in an airtight container. Make sure to store each component separately if possible. The chicken, broccoli, and rice or quinoa can stay fresh in the fridge for up to three days. Label the container with the date so you remember when to eat it. When you're ready to enjoy your leftovers, there are easy ways to reheat them. You can use a microwave for quick heat. Place your food on a microwave-safe plate. Cover it with a damp paper towel to keep it moist. Heat in 30-second intervals, stirring in between. If you prefer, reheat in a skillet over medium heat. Add a splash of water to keep the food from drying out. Stir until heated through. If you want to save some bowls for later, freezing is a great option. Let everything cool down before packing. Use freezer-safe containers or bags. You can freeze the chicken, broccoli, and grain base together or separately. Just remember to label them with the date. They can stay in the freezer for up to three months. When you're ready to eat, thaw them in the fridge overnight. Then, reheat as described above. Yes, you can prepare this dish in advance. Marinate the chicken and blanch the broccoli a day ahead. Store them in the fridge. When you’re ready, grill the chicken and sauté the broccoli. This will save time and keep flavors fresh. If you need an alternative to soy sauce, try coconut aminos. It offers a similar taste but is soy-free. You can also use tamari for a gluten-free option. Both will add a nice flavor to your dish. To keep the chicken juicy, don’t skip the marinating step. Use a good amount of olive oil in the marinade. Grill the chicken on medium heat and avoid overcooking it. Always let it rest before slicing. This helps keep the juices locked inside. Yes, this recipe can be gluten-free. Just replace soy sauce with a gluten-free option like tamari or coconut aminos. Check your honey and sesame oil for gluten-free labels too. With these swaps, you can enjoy this dish worry-free. You can serve the bowls with cooked brown rice or quinoa as the base. Add a side salad or steamed vegetables for more nutrients. For extra flavor, try a light vinaigrette or a tangy sauce. Enjoy this meal with a refreshing drink to complete your dining experience. This blog post covered ingredients, preparation, cooking methods, and useful tips. You learned about quality ingredients and how to grill chicken perfectly. We also explored ways to customize the dish and store leftovers effectively. Remember, you can experiment with flavors and add your favorite veggies. This recipe is flexible and easy to adapt. Enjoy making your own delicious grilled chicken and broccoli bowls!

Grilled Chicken and Broccoli Bowls with Garlic Sauce

A delicious and healthy bowl featuring grilled chicken, sautéed broccoli, and a flavorful garlic sauce, served over brown rice or quinoa.
Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 4
Calories 400 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 4 cups fresh broccoli florets
  • 3 tablespoons olive oil, divided
  • 2 cloves garlic, finely minced
  • 1 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • to taste salt and freshly ground pepper
  • 2 cups cooked brown rice or quinoa, for serving
  • 1 tablespoon sesame seeds, for garnish
  • to taste fresh cilantro leaves or chopped green onions, for garnish

Instructions
 

  • In a medium-sized mixing bowl, whisk together 1 tablespoon of olive oil, minced garlic, soy sauce, honey, sesame oil, a pinch of salt, and a dash of pepper. Add the chicken breasts, making sure they are thoroughly coated in the marinade. Cover the bowl and let the chicken marinate for at least 30 minutes at room temperature, or up to 2 hours in the refrigerator for deeper flavor absorption.
  • While the chicken marinates, fill a large pot with water and bring it to a rolling boil. Once boiling, add the broccoli florets and blanch for 2-3 minutes until they are bright green and just tender. Immediately transfer the broccoli to a bowl filled with ice water to halt the cooking process.
  • Preheat a grill or grill pan over medium-high heat. Remove the marinated chicken from the bowl and discard the leftover marinade. Place the chicken on the grill and cook for approximately 6-7 minutes on each side, or until the chicken is thoroughly cooked and reaches an internal temperature of 165°F. Once done, transfer the chicken to a plate, cover it loosely with foil, and let it rest for about 5 minutes before slicing it into strips.
  • In a large skillet over medium heat, add the remaining 2 tablespoons of olive oil. When the oil is hot, add the blanched broccoli and sauté for 3-4 minutes until heated through and slightly crispy. Season with a sprinkle of salt and freshly ground pepper to taste.
  • Prepare 4 serving bowls and evenly distribute the cooked brown rice or quinoa among them. Top each bowl with a generous portion of sautéed broccoli and evenly distribute the sliced grilled chicken on top. If desired, drizzle a little extra garlic sauce or olive oil over the assembled bowls for added flavor.
  • To finish, sprinkle each bowl with sesame seeds and garnish with fresh cilantro leaves or chopped green onions for an extra pop of color and flavor. Serve immediately and enjoy your delightful meal!

Notes

For extra flavor, drizzle with additional garlic sauce or olive oil before serving.
Keyword bowl, broccoli, chicken, grilled, healthy