WW Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce

by

The WW Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce is a tasty meal. This dish has 350 calories and seven grams of fiber in each serving. Takes 33 minutes to prepare this meal. It contains chicken breast, lemon juice, seasoning, cooking spray, broccoli florets, water, Greek yogurt, Dijon mustard, cauliflower rice, brown rice, herbs, and onions. We may pair these bowls with roasted cauliflower, cherry tomatoes, garlic zucchini, herb yogurt sauce, green onions, mustard sauce, or sliced cucumber. Store these WW Grilled Chicken & Broccoli Bowls with Creamy Garlic Sauce in the container for four days.

STATS:

  • Total time: 33 minutes
  • Calories: 350 kcal
  • Serving size: 1 bowl
  • Cooking time: 18 minutes
  • Diet: Weight Watchers
  • Cuisine: American
  • Serving: 4 bowls
  • Course: Lunch
  • Preparation time: 15 minutes

EQUIPMENT:

  • Grill pan
  • Large mixing bowl
  • Tongs
  • Measuring spoons
  • Skillet with lid
  • Small mixing bowl
  • Large nonstick skillet
  • Cutting board
  • Knife
  • Measuring cups
  • Meat thermometer
  • Small whisk
  • 4 serving bowls
  • Airtight storage containers

INGREDIENTS:

GRILLED CHICKEN:

  • 1½ pounds boneless chicken breasts
  • 1 tsp smoked paprika
  • Quarter tsp salt
  • 1 tsp garlic powder
  • Half tsp dried oregano
  • 1 tbsp lemon juice
  • Half tsp onion powder
  • Cooking spray
  • Quarter tsp black pepper

THE BROCCOLI:

  • 6 cups fresh broccoli florets
  • Quarter tsp salt
  • 2 tbsp water
  • Quarter tsp black pepper
  • Cooking spray

LIGHT CREAMY GARLIC SAUCE:

  • ¾ cup non-fat plain Greek yogurt
  • One tbsp lemon juice
  • ⅛ tsp salt
  • 1 small garlic clove
  • Half tsp garlic powder
  • 1 tsp Dijon mustard
  • ⅛ tsp black pepper
  • 1–2 tbsp cold water

RICE BASE:

  • One tbsp sliced green onions
  • 4 cups cooked cauliflower rice
  • One cup cooked brown rice
  • 2 tbsp chopped parsley
  • One tsp lemon zest

INGREDIENT NOTES:

CHICKEN BREAST:

  • This is lean protein in the recipe that makes the bowls filling. You may use lean turkey breast as per your preference.

NON-FAT GREEK YOGURT:

  • It makes the creamy base of the sauce and keeps it creamy. You may use plain non-fat skyr as an alternative.

BROWN RICE:

  • This rice gives traditional rice texture to the bowl. It makes the dish satisfying and delicious. You may use cooked quinoa as another option.

CAULIFLOWER RICE:

  • It makes the rice base of the dish and gives volume. Cauliflower rice keeps the bowl light and Weight Watchers friendly. You may use zucchini noodles as a substitute.

INSTRUCTIONS:

PREPARE THE CHICKEN:

  1. First, make the chicken breasts evenly thick by pounding it on the cutting board.
  2. Include chicken, onion powder, lemon juice, salt, garlic powder, smoked paprika, oregano, and black pepper in the bowl.
  3. Mix all the ingredients to coat the chicken properly and leave it for 10 minutes.

MAKE THE CREAMY GARLIC SAUCE:

  1. Include grated garlic, salt, non-fat Greek yogurt, garlic powder, lemon juice, Dijon mustard, and black pepper in the small bowl.
  2. Mix in cold water to make the sauce thin so it drizzles easily then chill the bowl after covering it.

COOK THE RICE AND BROCCOLI:

  1. Now cook the brown rice as per package guidelines and set aside one cup of cooked rice.
  2. Warm the skillet on moderate heat then cook cauliflower rice for seven minutes.
  3. Stir the rice occasionally and season the dish with salt and pepper.
  4. Include broccoli florets and 2 tbsp water in the skillet then put lid to cover it.
  5. Cook the ingredients for 4 minutes on moderate flame and remove the lid to cook for another 3 minutes.
  6. Season the broccoli with black pepper and salt, then turn off the flame.

GRILL THE CHICKEN:

  1. Warm the grill pan on medium-high flame then spray it with cooking spray.
  2. For seven minutes, cook one side of the chicken then turn and cook for another 7 minutes.
  3. Check the temperature of the thickest part of the chicken; it should be 165°F.
  4. Then remove the chicken from the grill and cool for five minutes.
  5. Now slice the cooled chicken into thin strips.

MAKE THE BOWLS:

  1. Include the cooked cauliflower rice and 1/4 cup cooked brown rice in the bowls.
  2. Add the cooked broccoli, then top the bowls with grilled chicken.
  3. Drizzle with creamy garlic sauce and sprinkle with fresh parsley and green onions.
  4. Lastly, include a small amount of lemon zest and serve the bowls.

SERVING SUGGESTIONS:

SALADS:

  • Cucumber Tomato Salad
  • Simple Green Salad
  • Greek Cucumber Salad
  • Lemon Garden Salad

SIDES:

  • Roasted Asparagus
  • Garlic Zucchini
  • Steamed Green Beans
  • Roasted Cauliflower

SOUP:

  • Vegetable Soup
  • Tomato Basil Soup
  • Clear Mushroom Soup
  • Chicken Vegetable Soup

TOPPINGS:

  • Cherry Tomatoes
  • Sliced Cucumber
  • Fresh Parsley
  • Green Onions

SAUCES:

  • Lemon Yogurt Sauce
  • Light Tzatziki
  • Herb Yogurt Sauce
  • Light Mustard Sauce

TIPS:

  • Do not add oil; the cooking spray is good for non-stick grill pans.
  • Evaporates the water from the cauliflower rice properly so the bowl does not become watery.
  • Include the sauce and serve the dish immediately to get the best texture.
  • Fresh lemon juice adds a fresh taste without increasing the calories.

STORAGE INFORMATION:

FRIDGE:

  • Include the chicken, broccoli, cauliflower rice, creamy garlic sauce, and brown rice in different boxes to store for 4 days.

FREEZER:

  • Freeze the cooked chicken, brown rice, & cauliflower rice for 3 months in separate containers.

FAQs:

Can I exclude cauliflower rice from these bowls?

  • Yes, you may skip cauliflower rice, but the calories and carbs will increase.

Will I use frozen broccoli instead of fresh broccoli?

  • Yes, you may add frozen broccoli, but remove extra water, then cook it so the meal does not become watery.

Can I include chicken thighs in this recipe?

  • Yes, you may add boneless chicken thighs, but the calories will increase.

Is the sauce good to make earlier?

  • Yes, you may prepare the sauce one day in advance and refrigerate it.

Does this recipe contain gluten?

  • No, all the ingredients included in this dish are naturally gluten-free.

Can I prepare these bowls for people who are nut-allergic?

  • Yes, there are no nut ingredients in this recipe, which makes the bowls perfect for people with nut allergies.

NUTRITIONAL INFORMATION:

Net carbs: 25 g

Iron: 2.3 mg

Calories: 350 kcal

Total carbs: 31 g

Vitamin A: 5,900 IU

Fiber: 7 g

Calcium: 110 mg

Protein: 46 g

Sodium: 575 mg

Potassium: 1,080 mg

Weight Watchers Points: 4 Points