This recipe combines the lean protein of grilled chicken with the nutritional goodness of broccoli, all coated in a decadent yet healthy creamy garlic sauce. It's a complete meal perfect for a weeknight dinner, satisfying cravings without compromising on health. This dish is easily customizable to your spice preferences and dietary needs.
What Makes This Recipe Special?
This isn't your average chicken and broccoli. We're elevating this classic combination with a creamy garlic sauce that's both rich and surprisingly light. Forget heavy cream – we're using a clever combination of ingredients to create a luscious sauce without the excess fat. The grilling adds a beautiful char to the chicken, enhancing its flavor profile. The result is a dish that's both healthy and incredibly delicious, perfect for satisfying even the pickiest eaters.
Ingredients:
For the Grilled Chicken:
- 2 lbs boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
For the Broccoli:
- 1 large head of broccoli, cut into florets
For the Creamy Garlic Sauce:
- ¼ cup plain Greek yogurt
- ¼ cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
1. Prepare the Chicken:
- In a bowl, combine olive oil, garlic powder, paprika, salt, and pepper.
- Add the chicken breasts and toss to coat evenly.
- Preheat your grill to medium-high heat.
- Grill the chicken for 5-7 minutes per side, or until cooked through and internal temperature reaches 165°F (74°C).
2. Prepare the Broccoli:
- While the chicken is grilling, steam or blanch the broccoli florets until tender-crisp (about 5-7 minutes). Alternatively, you can roast the broccoli alongside the chicken for a slightly char-grilled flavor.
3. Make the Creamy Garlic Sauce:
- In a small bowl, whisk together Greek yogurt, Parmesan cheese, minced garlic, lemon juice, and olive oil.
- Season with salt and pepper to taste.
4. Assemble and Serve:
- Slice the grilled chicken.
- Toss the cooked broccoli with the creamy garlic sauce.
- Serve the chicken and broccoli together, drizzled with extra sauce if desired.
Frequently Asked Questions (FAQs)
Can I use different vegetables instead of broccoli?
Absolutely! This recipe is highly adaptable. Asparagus, green beans, or even cauliflower would be delicious substitutions. Just adjust the cooking time accordingly.
How can I make this dish spicier?
Add a pinch of red pepper flakes to the chicken marinade or the creamy garlic sauce for a little heat. You could also use a spicy paprika or a dash of your favorite hot sauce.
Is this recipe suitable for meal prepping?
Yes! This dish is perfect for meal prepping. Grill the chicken and prepare the broccoli ahead of time. Store them separately in airtight containers in the refrigerator. Make the sauce the day you plan to eat it to maintain its fresh creamy texture.
Can I bake the chicken instead of grilling it?
Yes, you can bake the chicken at 400°F (200°C) for 20-25 minutes, or until cooked through. Ensure the chicken reaches an internal temperature of 165°F (74°C).
What other herbs and spices can I add?
Feel free to experiment! Italian seasoning, oregano, thyme, or rosemary would all complement the flavors beautifully.
Tips for Success:
- Don't overcook the chicken: Overcooked chicken will be dry and tough. Use a meat thermometer to ensure it reaches the safe internal temperature of 165°F (74°C).
- Adjust the sauce consistency: If the sauce is too thick, add a little milk or water to thin it out. If it's too thin, let it sit for a few minutes to thicken slightly.
- Serve immediately: This dish is best served fresh, while the chicken is still warm and the sauce is creamy.
Enjoy your delicious and healthy grilled chicken and broccoli with creamy garlic sauce!
