Grilled Chicken & Broccoli Bowl

• Prep Time: 20 minutes (plus 30 minutes marinating)

• Cook Time: 20 minutes

• Total Time: 1 hour 10 minutes

• Servings: 4

• Difficulty: Easy

• Intensity: Low to Moderate. It involves simple chopping, a quick marinade, and basic grilling or pan-searing.

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Ingredients

For the Chicken & Marinade:

• 1.5 lbs (680g) boneless, skinless chicken breasts, pounded to even thickness

• ¼ cup olive oil

• 3 tablespoons fresh lemon juice

• 3 cloves garlic, minced

• 1 tablespoon fresh rosemary or thyme, chopped (or 1 tsp dried)

• 1 teaspoon smoked paprika

• 1 teaspoon kosher salt

• ½ teaspoon black pepper

For the Bowls:

• 1 large head of broccoli, cut into florets (about 6 cups)

• 2 tablespoons olive oil

• 3 cloves garlic, minced

• Salt and pepper to taste

• 1 cup uncooked quinoa, rinsed

• 2 cups water or chicken broth

• 1 avocado, sliced

• Optional garnishes: toasted sesame seeds, red pepper flakes, fresh parsley

For the Creamy Lemon-Herb Sauce:

• ¾ cup plain Greek yogurt (full-fat or 2%)

• Zest and juice of 1 small lemon

• 1 tablespoon olive oil

• 1 tablespoon fresh dill or chives, finely chopped

• 1 small clove garlic, grated or minced

• Salt and pepper to taste

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Instructions

1. Marinate the Chicken (30 minutes minimum):

In a medium bowl or large zip-top bag, whisk together the olive oil, lemon juice, minced garlic, rosemary, smoked paprika, salt, and pepper. Add the chicken breasts, ensuring they are fully coated. Seal or cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.

2. Cook the Quinoa:

While the chicken marinates, cook the quinoa. In a medium saucepan, combine the rinsed quinoa and water or broth. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5-10 minutes. Fluff with a fork.

3. Roast the Broccoli:

Preheat your oven to 425°F (220°C). On a large baking sheet, toss the broccoli florets with 2 tablespoons of olive oil, minced garlic, salt, and pepper. Spread in a single layer. Roast for 18-22 minutes, tossing halfway, until the edges are crispy and the stems are tender.

4. Grill the Chicken:

Preheat a grill, grill pan, or heavy skillet over medium-high heat. Lightly oil the grates or pan. Remove chicken from the marinade, letting excess drip off. Discard the used marinade.

• Grill/Pan-Seared Method: Cook the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C) and the juices run clear. Cooking time depends on thickness.

• Oven Method (Alternative): You can bake the marinated chicken on a sheet pan at 400°F (200°C) for 18-25 minutes.
  Once cooked, transfer the chicken to a cutting board and let it rest for 5 minutes before slicing it against the grain into strips.

5. Make the Sauce:

In a small bowl, combine all the sauce ingredients: Greek yogurt, lemon zest and juice, olive oil, fresh herbs, grated garlic, salt, and pepper. Stir until smooth. Taste and adjust seasoning.

6. Assemble the Bowls:

Divide the fluffy quinoa evenly among four bowls. Top each with a portion of the roasted garlic broccoli and sliced grilled chicken. Add a few slices of fresh avocado. Drizzle generously with the creamy lemon-herb sauce. Garnish with optional sesame seeds, red pepper flakes, or fresh herbs.

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Nutrition Information (Per Serving)

• Calories: ~580

• Total Fat: 28g

• Saturated Fat: 5g

• Cholesterol: 110mg

• Sodium: 750mg

• Total Carbohydrates: 38g

• Dietary Fiber: 10g

• Sugars: 4g

• Protein: 45g

Note: Nutritional values are estimates calculated using an online nutrition calculator and may vary based on specific ingredients and brands used.