High-Fiber Chicken Recipes

Ingredients

• 🍗1.5 pounds boneless, skinless chicken breasts or thighs
• •1 large head broccoli, cut into florets
• 🫒2 tablespoons olive oil
• 🧄1 teaspoon garlic powder
• 🌿½ teaspoon paprika
• 🧂to taste salt and pepper
• •2 cups cooked rice, quinoa, or cauliflower rice
• 🥑1 avocado, sliced
• 🍅to taste cherry tomatoes, halved
• 🧅to taste red onion, thinly sliced
• 🍋as needed lemon wedges
• 🥛½ cup mayonnaise or Greek yogurt
• 🥛2 tablespoons sour cream
• 🧄1–2 cloves garlic, minced or grated
• 🍋1 tablespoon lemon juice
• 🫒1 tablespoon olive oil (for sauce)
• •as needed water or milk (to thin sauce)

Instructions

1. 1Pat the chicken dry and rub with 1 tablespoon olive oil, garlic powder, paprika, salt, and pepper. Preheat grill or grill pan to medium-high heat. Grill chicken for 5–6 minutes per side or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
2. 2Toss broccoli with remaining 1 tablespoon olive oil, a pinch of salt, and pepper. Grill in a grill basket, on skewers, or roast in the oven at 425°F (220°C) for 15–20 minutes until lightly charred and tender.
3. 3Whisk together all sauce ingredients in a small bowl. Adjust thickness with water or milk as needed. Taste and adjust seasoning.
4. 4Start with a base of rice, quinoa, or greens. Top with sliced grilled chicken, roasted or grilled broccoli, and optional veggies like avocado, tomatoes, and onion. Drizzle generously with creamy garlic sauce. Garnish with lemon wedges or fresh herbs if desired.
5. 5Tips & Variations: • Spicy version: Add a dash of hot sauce or cayenne to the sauce. • Low-carb: Use cauliflower rice or chopped romaine as the base. • Make ahead: Store components separately and assemble when ready to eat. • Meal prep: Divide into 4 airtight containers and store in the fridge for up to 4 days.