Perfect for busy weeknights or meal prep – high-protein, gluten-free, and packed with flavor!
Why You’ll Love This Recipe
- Quick & filling: Ready in 30 minutes with minimal cleanup.
- Meal prep superstar: Stores beautifully for 3-4 days.
- Family-friendly: Swap ingredients to please picky eaters.
- Creamy garlic sauce: Adds a restaurant-quality finish in 3 minutes.
Ingredients (Serves 4)
For the Chicken:
- 2 lbs boneless, skinless chicken breasts or thighs (thighs = juicier!)
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp each salt & black pepper
- ¼ tsp cayenne pepper (optional, for heat)
- Juice of 1 lime
For the Creamy Garlic Sauce:
- ½ cup mayonnaise (or Greek yogurt for a lighter twist)
- ¼ cup sour cream
- 2 garlic cloves, minced (or ½ tsp garlic powder)
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- ¼ tsp each salt & black pepper
For the Bowls:
- 1 lb broccoli florets (steamed, roasted, or air-fried)
- 2 cups cooked rice, quinoa, or cauliflower rice
- Optional toppings: avocado, shredded cheese, hot sauce
Step-by-Step Instructions
1. Marinate the Chicken (5 minutes + 30 minutes rest)
Combine chicken with olive oil, spices, and lime juice in a bowl. Let it marinate while you prep other ingredients (or overnight for maximum flavor).
2. Cook the Chicken (10–12 minutes)
- Grill: Medium-high heat for 5–6 minutes per side.
- Stovetop: Sear in a skillet until golden and internal temp hits 165°F.
Rest 5 minutes before slicing.
3. Make the Sauce (3 minutes)
Whisk all sauce ingredients. Taste and adjust lemon or salt as needed.
4. Prep the Broccoli
- Quick steam: Microwave with 2 tbsp water for 5–7 minutes.
- Crispy roast: Toss with oil and bake at 425°F for 15–20 minutes.
5. Assemble & Serve
Layer rice, broccoli, and chicken in bowls. Drizzle with sauce and add toppings.
Pro Tips
- Love meal prep? Pair this with our Classic Steak and Eggs Recipe for a week of high-protein meals.
- Short on time? Use pre-chopped broccoli or instant rice.
- Vegetarian? Swap chicken for grilled tofu or chickpeas.
FAQs
Q: Can I freeze leftovers?
A: Freeze cooked chicken and sauce separately for up to 2 months.
Q: What sides pair well with this?
A: Try our Garlic Butter Shrimp & Sausage Pasta for a seafood twist later in the week!
Q: Is the sauce kid-friendly?
A: Omit cayenne and garlic powder for milder flavors.
More Flavor Ideas
- Add pickled onions or roasted red peppers
- Swap broccoli for roasted Brussels sprouts
- Drizzle with sriracha or tahini