Looking for a quick, tasty meal prep idea? Grilled Chicken and Broccoli Bowls are simple and delicious! With juicy chicken, vibrant broccoli, and wholesome quinoa, this recipe checks all the boxes. I’ll share my tips for marinating, grilling, and even customizing your bowls. Whether you’re new to meal prep or a seasoned pro, you’ll find something valuable here. Let’s get cooking!
Ingredients
Main Ingredients
– 2 boneless, skinless chicken breasts
– 2 cups broccoli florets
– 1 cup cooked quinoa
Marinade Components
– 2 tablespoons olive oil
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 teaspoon garlic powder
– 1 teaspoon ginger powder
– Salt and pepper to taste
Optional Garnishes
– 1 tablespoon sesame seeds
– Chopped green onions for garnish
Gather all these ingredients before you start cooking. Fresh chicken and broccoli make the best flavors. You can use any type of quinoa you like. The marinade is key for tasty chicken. It adds depth and sweetness. Don’t skip the honey! It helps balance the saltiness of soy sauce.
For the optional garnishes, sesame seeds add a nice crunch. Chopped green onions bring fresh flavor and color. You can mix and match these ingredients. Feel free to adjust the amounts to suit your taste. This is your bowl, so make it how you like it!
Step-by-Step Instructions
Marinating the Chicken
To start, you need to make the marinade. In a small bowl, mix 2 tablespoons of olive oil, 2 tablespoons of soy sauce, 1 tablespoon of honey, 1 teaspoon of garlic powder, 1 teaspoon of ginger powder, and a pinch of salt and pepper. Whisk this mixture well.
Next, place your two chicken breasts in a resealable bag or a shallow dish. Pour the marinade over the chicken. Seal the bag or cover the dish tightly. You should let it marinate in the fridge for at least 30 minutes. For the best flavor, aim for 2 hours.
Cooking the Quinoa
Rinsing the quinoa is essential. Place it in a fine mesh strainer and rinse under cold water. This step removes any bitterness.
Now, cook the quinoa. Follow the package instructions on the quinoa. Usually, you will combine 1 cup of rinsed quinoa with 2 cups of water in a pot. Bring it to a boil, then reduce heat to low. Cover and simmer for about 15 minutes until water absorbs. Fluff the quinoa with a fork and set it aside.
Grilling the Chicken
Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade and let the excess drip off.
Place the chicken on the grill. Cook for about 6-7 minutes on one side. Flip it over and cook for another 6-7 minutes. The internal temperature should reach 165°F (75°C). Once done, transfer the chicken to a cutting board. Let it rest for a few minutes before slicing into strips.
Preparing the Broccoli
While the chicken grills, prepare your broccoli. You can steam it by placing the florets in a steamer basket. Steam for about 4-5 minutes until bright green and tender-crisp.
Alternatively, you can blanch the broccoli. Boil water in a pot, then add the florets for 2 minutes. After that, plunge them into ice water immediately. This stops the cooking and keeps them crisp.
Assembling the Bowls
To build your bowls, start with a scoop of cooked quinoa as the base. Next, layer the sliced grilled chicken and the steamed broccoli on top.
If you want extra flavor, sprinkle sesame seeds on top. This adds a nice crunch and look to your meal.
Tips & Tricks
Perfecting the Chicken
To get great flavor in your chicken, marinate it well. Use the marinade mix of olive oil, soy sauce, honey, garlic, and ginger. Let it soak for at least 30 minutes. If you have time, two hours is best. This helps the chicken absorb all the tasty flavors.
When grilling, preheat your grill to medium-high heat. Place the chicken on the grill and cook for 6-7 minutes per side. Check the internal temperature; it should reach 165°F (75°C). This way, your chicken will be juicy and cooked through.
Cooking Quinoa
Cooking quinoa might seem easy, but small mistakes can happen. Always rinse the quinoa first to wash away any bitter taste. Cook it according to the package’s instructions.
After cooking, fluff the quinoa with a fork. This keeps it light and fluffy. If you skip this step, your quinoa might clump together.
Broccoli Preparation
To steam broccoli, use a steamer basket. Steam the florets for about 4-5 minutes. They should be bright green and tender-crisp.
You can also blanch the broccoli. Boil it for 2 minutes, then put it in ice water. This stops the cooking and keeps the color.
Perfectly cooked broccoli should be bright and firm, not mushy.
Variations
Alternate Proteins
If you want to switch up the protein in your bowls, here are some great options.
– Substitutes for chicken: You can use turkey breast, pork tenderloin, or even shrimp. Each option brings a unique taste.
– Vegetarian options: Try grilled tofu or tempeh. Both soak up flavors well. You can also use chickpeas or black beans for a hearty protein boost.
Grain Alternatives
Don’t feel stuck with quinoa! There are many tasty grains you can use.
– Quinoa substitute ideas: Brown rice is a great choice. It has a nutty flavor and chewy texture. You could also use farro for a more rustic feel.
– Other base options: Consider using barley or bulgur wheat. They offer different textures and flavors that work well with the other ingredients.
Flavor Enhancements
Let’s take your bowls to the next level with some exciting flavors.
– Sauces to pair with the bowl: Try a spicy sriracha sauce or a tangy sesame dressing. These can add a kick to your meal.
– Additional spices and herbs: Sprinkle some red pepper flakes for heat or add fresh cilantro for a burst of freshness. A squeeze of lime juice can brighten up the dish too.
Storage Info
Storing Leftovers
To keep your grilled chicken and broccoli bowls fresh, store them right. Use airtight containers. Glass or BPA-free plastic containers work best. Make sure the chicken and broccoli cool down before sealing. This helps prevent moisture buildup. Label the containers with the date. Use within three days for the best taste.
Reheating Guidelines
To reheat, use the microwave or stovetop. For the microwave, place a bowl in and cover it with a damp paper towel. This keeps food moist. Heat in short bursts, checking often. For stovetop reheating, place the bowl in a pan over low heat. Stir gently until warm. To keep the chicken juicy, avoid high heat. Enjoy your meal like it was just made!
FAQs
How can I make grilled chicken and broccoli bowls in advance?
To make these bowls ahead of time, you can prep each component. Start with the chicken. Marinate it and grill it. Once cooked, let it cool, then slice it. Next, cook the quinoa and steam the broccoli. Store all items in separate containers in the fridge. This way, you can quickly assemble bowls when ready to eat.
Can I use frozen broccoli instead of fresh?
Yes, you can use frozen broccoli. It saves time and still tastes good. Just steam it until it’s hot. Follow the package instructions for best results. This makes meal prep easier and keeps your bowls healthy.
What is the best way to reheat quinoa?
To reheat quinoa, use a microwave or stovetop. For the microwave, place the quinoa in a bowl and add a splash of water. Cover it and heat for one minute. Stir and check if it’s warm. On the stovetop, add quinoa to a pan with a little water. Heat over low heat until warm.
How can I add more flavor to the dish?
You can boost flavor by using fresh herbs. Basil, cilantro, or parsley work well. You can also add spices like red pepper flakes for heat. Drizzling a bit of lime juice or sesame oil on top adds a nice touch, too. Feel free to experiment with flavorings you enjoy.
Can this recipe be customized for dietary restrictions?
Absolutely! For a gluten-free option, use tamari instead of soy sauce. If you want a vegetarian dish, swap chicken for tofu or chickpeas. You can also use brown rice or cauliflower rice instead of quinoa. These swaps allow everyone to enjoy the meal.
This blog post covered how to make grilled chicken and broccoli bowls. We discussed the main ingredients, marinade components, and optional garnishes. I shared step-by-step instructions for marinating chicken, cooking quinoa, grilling, and preparing broccoli. Tips helped you perfect the flavors and textures. We also explored variations for proteins and grains, plus storage and reheating advice.
Now, you can enjoy tasty, nutritious bowls anytime. Get creative and make this recipe your own!
