Description
A creamy and satisfying bowl featuring juicy baked chicken, tender broccoli, and a rich garlic sauce served over rice. A perfect 30-minute meal.
Ingredients
Scale
4 pieces Boneless, skinless chicken breasts
4 cups Broccoli florets
2 tablespoons Olive oil
3 cloves Garlic, minced
1 cup Heavy cream (or halal/vegan alternative like coconut milk)
1/2 cup Parmesan cheese (or nutritional yeast)
2 tablespoons Lemon juice
to taste Salt and pepper
2 cups Cooked rice or quinoa
Instructions
- Preheat oven to 400°F (200°C). Season chicken with oil, salt, and pepper. Bake for 20-25 mins until internal temp reaches 165°F. Rest for 5 mins.
- Cook broccoli by roasting (tossed with oil, S&P for 15-20 mins) or steaming (4-5 mins) until tender-crisp.
- For the sauce: Sauté garlic in oil for 30-60 secs. Add cream, simmer 2-3 mins. Remove from heat, whisk in cheese until melted. Stir in lemon juice, season.
- Assemble bowls with rice, sliced chicken, broccoli, and generous drizzle of creamy garlic sauce.
Notes
- For juicier chicken, brine in salted water for 30 mins before cooking.
- Use full-fat coconut milk and nutritional yeast for a dairy-free/vegan version.
- Meal prep tip: Store components separately. Reheat gently before assembling.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 550 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 30 g
- Saturated Fat: 12 g
- Carbohydrates: 40 g
- Fiber: 4 g
- Protein: 40 g
- Cholesterol: 140 mg