Description
Hearty grilled bowls with juicy chicken, charred broccoli, and fluffy rice, all finished with a quick tangy-creamy garlic yogurt sauce—fresh, filling, and weeknight-simple.
Ingredients
1 1/2 lb (680 g) boneless, skinless chicken breasts or thighs
1 large head broccoli, cut into florets (about 5 cups)
2 tbsp olive oil, divided
1 tsp kosher salt, divided
1/2 tsp black pepper, divided
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp dried oregano or Italian seasoning
1 lemon, zested (plus wedges for serving)
3/4 cup plain Greek yogurt (whole milk for extra creaminess)
1–2 tbsp mayonnaise or olive oil (optional, for richer sauce)
2–3 cloves garlic, finely grated or minced
1 tbsp fresh lemon juice
1 tsp honey or maple syrup
1–3 tbsp water, to thin the sauce
4 cups cooked rice or quinoa (about 1 1/3 cups dry before cooking)
1 small avocado, sliced (optional)
1/4 cup chopped fresh parsley or chives
Red pepper flakes or chili crisp, to taste (optional)
Instructions
- Cook the base: Prepare rice or quinoa according to package directions; keep warm.
- Marinate chicken: In a bowl, toss chicken with 1 tbsp olive oil, lemon zest, smoked paprika, garlic powder, oregano, 1/2 tsp salt, and a few grinds of pepper. Let stand while the grill heats (10–20 minutes if time allows).
- Prep broccoli: Toss florets with remaining 1 tbsp olive oil, a pinch of salt, and pepper.
- Make sauce: Whisk yogurt, optional mayo/olive oil, garlic, lemon juice, honey, a pinch of salt and pepper, and enough water to reach a pourable consistency. Adjust salt and lemon to taste; set aside.
- Grill: On oiled grates (or grill pan) over medium-high heat, grill chicken 5–7 minutes per side for breasts or 4–6 minutes per side for thighs, until the internal temperature reaches 165°F (74°C). Grill broccoli in a basket or directly on the grates 6–8 minutes, turning, until charred in spots and crisp-tender.
- Rest & slice: Let chicken rest 5 minutes, then slice across the grain.
- Assemble: Divide rice between 4 bowls. Top with sliced chicken and broccoli. Spoon over creamy garlic sauce and finish with herbs, red pepper flakes, and lemon wedges. Add avocado if using.
Notes
No outdoor grill? Use a cast-iron grill pan or hot skillet. Roast broccoli at 425°F/220°C for 12–15 minutes if preferred.
Frozen broccoli: Thaw and pat very dry so it chars instead of steaming.
Spice it up: Add 1/2 tsp cayenne or chili powder to the chicken; swirl hot sauce into the garlic sauce.
Citrus-herb swap: Use lemon pepper in place of smoked paprika and add fresh dill to the sauce.
Low-carb: Serve over cauliflower rice and add extra broccoli.
Vegetarian: Substitute marinated grilled tofu or halloumi.
Dairy-free sauce: Use mayo plus 1 tbsp tahini and water to thin; skip yogurt.
Meal prep: Store chicken, broccoli, base, and sauce separately; add sauce after reheating for best texture.
Tender chicken tip: Don’t overcook—pull at 165°F/74°C and rest before slicing.
- Prep Time: 15 minutes (plus 10–20 minutes marinating, optional)
- Cook Time: 18–22 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 560
- Sugar: 5 g
- Sodium: 520 mg
- Fat: 17 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 4 g
- Protein: 46 g
- Cholesterol: 110 mg