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#### **For the Roasted Broccoli:**
1. **Broccoli**:
Broccoli is a nutrient-dense vegetable, full of vitamins, fiber, and antioxidants. When roasted, broccoli takes on a caramelized, slightly nutty flavor that pairs perfectly with the garlic Parmesan chicken.
2. **Olive Oil**:
A drizzle of olive oil before roasting helps to coat the broccoli and ensures it cooks evenly while also adding a bit of richness.
3. **Garlic Powder**:
Garlic powder adds extra depth of flavor to the roasted broccoli, complementing the garlic used in the chicken and sauce. It helps build a harmonious flavor profile across the entire dish.
4. **Salt and Pepper**:
Just like with the chicken, the broccoli needs to be well-seasoned. A pinch of salt and freshly ground black pepper ensures that the broccoli’s natural flavor is enhanced.
5. **Lemon Zest**:
Adding lemon zest to the roasted broccoli before serving can elevate the flavors and tie the dish together. The citrus notes pair nicely with both the chicken and the broccoli, while also adding brightness to the overall meal.
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### **Step-by-Step Guide: How to Prepare Grilled Chicken with Garlic Parmesan Sauce & Roasted Broccoli**
Now that we’ve covered the ingredients, let’s dive into the step-by-step process of preparing this flavorful and healthy dish. Whether you’re an experienced home cook or someone who’s just getting started, this recipe is simple to follow and delivers an impressive result.
#### **Step 1: Marinate the Chicken**
To ensure that the chicken is flavorful and juicy, start by marinating the chicken breasts. In a small bowl, combine olive oil, minced garlic, salt, pepper, and any herbs you like. Coat the chicken breasts with the marinade, making sure they are fully covered. Let the chicken marinate for at least 30 minutes (or up to 2 hours in the fridge) to absorb the flavors.
#### **Step 2: Preheat the Grill**
While the chicken is marinating, preheat your grill to medium-high heat. If you’re using a grill pan indoors, heat it over medium-high heat. Make sure the grill grates are clean and lightly oiled to prevent the chicken from sticking.
#### **Step 3: Roast the Broccoli**
While the chicken is marinating, prepare the roasted broccoli. Preheat your oven to 400°F (200°C). Cut the broccoli into florets and toss them with olive oil, garlic powder, salt, pepper, and lemon zest. Spread the broccoli evenly on a baking sheet and roast in the oven for about 20-25 minutes, or until the broccoli is tender and slightly caramelized. Toss the broccoli halfway through roasting to ensure even cooking.
#### **Step 4: Grill the Chicken**
Once the grill is preheated, place the marinated chicken breasts on the grill. Grill the chicken for about 5-7 minutes on each side or until the internal temperature reaches 165°F (75°C). Once cooked through, remove the chicken from the grill and let it rest for a few minutes before slicing.
#### **Step 5: Make the Garlic Parmesan Sauce**
While the chicken is grilling, prepare the garlic Parmesan sauce. In a saucepan, melt butter over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant, but be careful not to burn it. Pour in the cream or milk and bring the mixture to a simmer. Once simmering, add the grated Parmesan cheese and stir until it melts and the sauce becomes smooth. Finish the sauce with a squeeze of lemon juice, and adjust the seasoning with salt and pepper to taste.
#### **Step 6: Assemble the Dish**
To serve, slice the grilled chicken into thin strips and place it on a plate. Drizzle the garlic Parmesan sauce over the chicken, ensuring it’s well-covered. Add the roasted broccoli on the side, or if you prefer, you can serve the broccoli on top of the chicken for an added visual appeal. Garnish with chopped fresh parsley for a burst of color and fresh flavor.
#### **Step 7: Serve and Enjoy**
Your Grilled Chicken with Garlic Parmesan Sauce and Roasted Broccoli is now ready to serve. Enjoy this dish on its own for a low-carb, high-protein meal, or pair it with a side of quinoa, brown rice, or a fresh salad for a more substantial meal.
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### **Nutritional Benefits of Grilled Chicken with Garlic Parmesan Sauce & Roasted Broccoli**
This dish is not only delicious but also packed with nutrients that can support your health and well-being. Here are some of the key nutritional benefits:
#### **Grilled Chicken**:
– **High in Protein**: Chicken breasts are an excellent source of lean protein, which is essential for muscle growth, tissue repair, and overall bodily functions.
– **Low in Fat**: Skinless chicken breasts are low in fat, making them an ideal choice for anyone looking to maintain a healthy diet.
– **Rich in Vitamins and Minerals**: Chicken provides important vitamins and minerals such as B-vitamins (especially niacin), phosphorus, and selenium, which contribute to energy production, bone health, and immune function.
#### **Garlic Parmesan Sauce**:
– **Healthy Fats**: Olive oil, a key ingredient in the sauce, is a source of healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce inflammation.
– **Calcium and Protein**: Parmesan cheese is a great source of calcium, essential for bone health, and protein, which supports muscle growth and recovery.
– **Antioxidants**: Garlic is known for its
antioxidant properties, which can help protect the body from oxidative stress and support immune health.
#### **Roasted Broccoli**:
– **High in Fiber**: Broccoli is an excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
– **Packed with Nutrients**: Broccoli is rich in vitamins C and K, folate, and antioxidants, all of which contribute to immune function, skin health, and bone strength.
– **Low in Calories**: Broccoli is low in calories and carbohydrates, making it a great addition to any healthy diet.
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### **Conclusion: A Perfect Balance of Flavor and Nutrition**
Grilled Chicken with Garlic Parmesan Sauce and Roasted Broccoli is a meal that is both delicious and nutritious. By using simple ingredients and combining them in an innovative way, you can create a dish that’s bursting with flavor while also supporting your health goals. The combination of juicy grilled chicken, rich garlic Parmesan sauce, and caramelized roasted broccoli offers a balance of textures and flavors that will satisfy your taste buds and nourish your body.
Whether you’re cooking for a weeknight dinner or looking for a meal prep idea for the week ahead, this dish is sure to become a favorite in your recipe rotation. It’s quick, easy, and packed with flavor—what more could you ask for?
