The Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce is a delightful dish that combines juicy grilled chicken with perfectly roasted Brussels sprouts, all smothered in a rich and creamy sauce. This recipe is perfect for weeknight dinners or meal prep, providing a hearty yet healthy option that everyone will love. Its standout feature is the delicious garlic-parmesan sauce that ties all the flavors together, making it a crowd-pleaser for any occasion.
Why You’ll Love This Recipe
- Easy to Prepare: With just 15 minutes of prep time, this dish comes together quickly, perfect for busy nights.
- Flavorful Combination: The pairing of grilled chicken and roasted Brussels sprouts creates a satisfying balance of taste and texture.
- Versatile Options: Customize your bowl by swapping out Brussels sprouts for your favorite veggies or adding grains like quinoa or brown rice.
- Creamy Sauce Perfection: The creamy garlic-parmesan sauce elevates the dish, making it feel indulgent while still being wholesome.
- Meal Prep Friendly: This bowl holds up well in the fridge, making it great for meal prepping lunches or dinners.
Tools and Preparation
To make the Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce, you’ll need some essential kitchen tools to ensure everything goes smoothly.
Essential Tools and Equipment
- Grill or Grill Pan
- Baking Sheet
- Saucepan
- Mixing Bowls
- Whisk
Importance of Each Tool
- Grill or Grill Pan: Vital for achieving that delicious char on the chicken, enhancing flavor.
- Baking Sheet: Perfect for roasting Brussels sprouts evenly and achieving crispy edges.
- Saucepan: Necessary for cooking the creamy garlic-parmesan sauce to perfection.
- Whisk: Helps to smoothly combine ingredients when making sauces, preventing lumps.
Ingredients
For the Grilled Chicken:
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt & black pepper to taste
- Juice of lemon
For the Roasted Brussels Sprouts:
- 300g Brussels sprouts, halved
- 1 tbsp olive oil
- Salt & pepper to taste
For the Creamy Garlic-Parmesan Sauce:
- 1 tbsp butter
- 1 tbsp flour
- 1 cup milk
- 2 cloves garlic, minced
- 1 cup grated Parmesan
- Salt & pepper to taste
How to Make Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
Step 1: Prepare the Chicken
Season your chicken breasts with olive oil, garlic powder, onion powder, salt, pepper, and lemon juice.
Step 2: Grill the Chicken
Place the seasoned chicken on a preheated grill over medium-high heat.
* Grill each side for 5-6 minutes until fully cooked and nicely charred.
Step 3: Roast the Brussels Sprouts
While the chicken is grilling, toss halved Brussels sprouts with olive oil, salt, and pepper.
* Spread them out on a baking sheet.
* Roast at 200°C (390°F) for about 20 minutes until crispy and golden.
Step 4: Make the Creamy Garlic-Parmesan Sauce
In a saucepan over medium heat:
1. Melt butter.
2. Add flour and stir for about 1 minute.
3. Gradually whisk in milk to avoid lumps.
4. Add minced garlic and simmer until thickened.
5. Stir in grated Parmesan until smooth; season with salt and pepper.
Step 5: Assemble Your Bowl
Slice your grilled chicken breasts into strips.
In bowls, layer sliced grilled chicken alongside roasted Brussels sprouts.
Spoon over a generous amount of creamy garlic-parmesan sauce. If desired, top with cracked black pepper before serving!
Notes & Variations:
Add a pinch of chili flakes to the sauce for extra spice. You can also swap out Brussels sprouts for broccoli or green beans based on preference. Pair this dish with brown rice or quinoa for added nutrition!
How to Serve Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
Serving your Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce is an enjoyable experience that can be customized to suit your preferences. Here are some creative ways to present and enhance this delicious dish.
Add a Fresh Salad
- Mixed Greens: Pair your bowl with a light salad of mixed greens tossed in a simple vinaigrette for a refreshing contrast.
- Cucumber and Tomato Salad: Chopped cucumbers and tomatoes add crunch and acidity, balancing the richness of the sauce.
Include Whole Grains
- Quinoa: Serve with fluffy quinoa for added protein and texture that complements the chicken and sprouts.
- Brown Rice: A side of brown rice provides a hearty base, making the meal even more filling.
Garnish for Extra Flavor
- Fresh Herbs: Sprinkle chopped parsley or basil on top for a burst of freshness.
- Lemon Zest: A touch of lemon zest can brighten the flavors and add an aromatic note.
Use Additional Sauces
- Chili Sauce: Drizzle some chili sauce over your bowl for a spicy kick.
- Balsamic Glaze: A sweet balsamic reduction can enhance the dish’s flavors with its tangy sweetness.
How to Perfect Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
Perfecting your Grilled Chicken & Brussels Sprouts Bowl involves attention to detail in both cooking and presentation. Here are some tips to elevate your dish.
- Marinate the Chicken: Allow the chicken to marinate for at least 30 minutes before grilling. This enhances flavor and tenderness.
- Preheat Your Grill: Ensure your grill is preheated to medium-high heat for better searing, which adds flavor and texture.
- Don’t Overcrowd the Pan: If roasting sprouts in batches, give them space on the baking sheet. This ensures they get crispy rather than steam.
- Stir the Sauce Constantly: While preparing the creamy sauce, stir consistently to prevent lumps and achieve smoothness.
- Taste as You Go: Adjust seasoning throughout cooking. Tasting helps ensure balanced flavors in both chicken and sauce.
Best Side Dishes for Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
Pairing side dishes with your Grilled Chicken & Brussels Sprouts Bowl can make for a well-rounded meal. Here are some excellent options to consider.
- Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic make a comforting side that complements the grilled chicken beautifully.
- Roasted Sweet Potatoes: Sweet potatoes roasted until crispy offer natural sweetness that balances savory flavors.
- Sautéed Spinach: Quickly sautéed spinach brings vibrant color along with nutrients, adding freshness to your plate.
- Corn on the Cob: Grilling corn adds a smoky flavor that pairs nicely with the other ingredients in your bowl.
- Cauliflower Rice: Light and low-carb, cauliflower rice is a great alternative that absorbs the creamy sauce well.
- Steamed Asparagus: Tender asparagus spears provide crunch while adding a touch of elegance to your meal.
Common Mistakes to Avoid
When making the Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce, it’s easy to slip up. Here are some common mistakes and how to avoid them.
- Incorrect seasoning: Failing to properly season the chicken or Brussels sprouts can lead to bland flavors. Always taste and adjust your seasonings before cooking.
- Overcooking the chicken: Cooking chicken too long can result in dry meat. Use a meat thermometer to ensure it’s cooked through but still juicy.
- Not preheating the grill: Starting with a cold grill can lead to uneven cooking and sticking. Preheat your grill for at least 10 minutes before adding the chicken.
- Skipping the sauce: The creamy garlic-Parmesan sauce is essential for flavor. Don’t skip this step; it ties all the ingredients together beautifully.
- Ignoring cooking times: Each component has its own cooking time. Keep an eye on both the chicken and Brussels sprouts to ensure everything is perfectly done at the same time.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container for up to 3 days.
- Make sure to cool everything down before sealing it tightly.
Freezing Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
- You can freeze portions in airtight containers for up to 2 months.
- To prevent freezer burn, wrap each portion tightly in plastic wrap before placing it in a container.
Reheating Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
- Oven: Preheat to 350°F (175°C) and bake for about 15-20 minutes, covered, until heated through.
- Microwave: Place in a microwave-safe dish and heat on medium power for 1-2 minutes, stirring halfway through.
- Stovetop: Heat in a skillet over medium heat for about 5-7 minutes, stirring occasionally until warmed through.
Frequently Asked Questions
Here are some common questions about the Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce.
Can I use other vegetables instead of Brussels sprouts?
Yes! Broccoli or green beans make excellent substitutes that will still pair well with the chicken and sauce.
How do I make this dish dairy-free?
To make it dairy-free, you can substitute the milk and Parmesan cheese with plant-based alternatives like almond milk and nutritional yeast.
What sides go well with this bowl?
This bowl pairs nicely with brown rice or quinoa for added texture and nutrients. You could also serve it alongside a fresh salad.
Can I prep this meal ahead of time?
Absolutely! You can marinate the chicken and prepare the veggies a day in advance. Just cook them fresh when ready to eat.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze portions for later enjoyment!
Final Thoughts
The Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce is not just delicious but also versatile. Customize it by swapping out vegetables or adding your favorite grains. It’s perfect for meal prep or a quick weeknight dinner that everyone will love!
Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce
Discover the delightful Grilled Chicken & Brussels Sprouts Bowl with Creamy Garlic-Parmesan Sauce—a perfect blend of juicy grilled chicken and roasted Brussels sprouts, all enveloped in a rich, creamy sauce. This dish is not only easy to prepare but also versatile, allowing you to customize it with your favorite vegetables or grains for a wholesome meal. Ideal for busy weeknights or meal prepping, this bowl is sure to satisfy everyone at the table with its fantastic taste and comforting texture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Grilling/Roasting
- Cuisine: American
Ingredients
- 2 boneless, skinless chicken breasts
- 300g Brussels sprouts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- Salt & black pepper to taste
- Juice of lemon
- 1 tbsp butter
- 1 tbsp flour
- 1 cup milk
- 2 cloves garlic, minced
- 1 cup grated Parmesan
Instructions
- Season chicken breasts with olive oil, garlic powder, onion powder, lemon juice, salt, and pepper.
- Grill the chicken on medium-high heat for 5-6 minutes per side until cooked through.
- Toss halved Brussels sprouts in olive oil, salt, and pepper. Roast on a baking sheet at 200°C (390°F) for about 20 minutes until golden and crispy.
- In a saucepan over medium heat, melt butter and stir in flour for 1 minute. Gradually whisk in milk and add minced garlic; simmer until thickened. Stir in Parmesan until smooth and season to taste.
- Assemble bowls by layering sliced chicken and roasted sprouts, then generously drizzling with creamy sauce.
Nutrition
- Serving Size: 1 bowl (approximately 450g)
- Calories: 560
- Sugar: 5g
- Sodium: 750mg
- Fat: 28g
- Saturated Fat: 12g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 45g
- Cholesterol: 135mg
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