✨ Ingredients (Serves 4)

For the Chicken & Broccoli

  • 1 ½ lbs (680 g) boneless, skinless chicken breasts, cut into bite-sized chunks
  • 4 cups broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • ½ tsp dried oregano
  • ½ tsp onion powder
  • Salt & pepper, to taste

For the Creamy Garlic Sauce (Diabetic-Friendly)

  • ½ cup plain Greek yogurt (low-fat or full-fat, no sugar added)
  • ¼ cup low-fat cream cheese, softened
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 2 tbsp grated Parmesan
  • 2–4 tbsp warm water (to thin sauce if needed)
  • Salt & pepper, to taste

Optional Low-Carb Add-Ins

  • ½ cup cherry tomatoes
  • ½ avocado, sliced
  • ¼ cup chopped parsley
  • 2 tbsp toasted almonds or walnuts

🥦 Instructions

Step 1 — Season the Chicken

  1. In a large bowl, add chicken pieces.
  2. Drizzle with olive oil.
  3. Add garlic powder, paprika, onion powder, oregano, salt, and pepper.
  4. Toss well to coat all pieces evenly.

Step 2 — Grill or Pan-Sear the Chicken

Outdoor grill:

  • Preheat grill to medium-high.
  • Cook chicken pieces for 4–5 minutes per side until golden and cooked through.

Stovetop method:

  • Heat a non-stick skillet over medium heat.
  • Add seasoned chicken and cook for 8–10 minutes, stirring occasionally, until no longer pink.

Remove from heat and set aside.

Step 3 — Steam or Roast the Broccoli

Option A — Steam (best for diabetics, no oil):

  • Steam broccoli for 4–5 minutes until bright green and tender.

Option B — Roast:

  • Toss broccoli with a pinch of salt and pepper.
  • Roast at 425°F (220°C) for 15 minutes until lightly crisp.

Step 4 — Make the Creamy Garlic Diabetic Sauce

  1. In a small bowl, whisk together:
    • Greek yogurt
    • Softened cream cheese
    • Lemon juice
    • Garlic
    • Parmesan
  2. Add warm water, 1 tbsp at a time, whisking until sauce becomes creamy and pourable.
  3. Season with salt and pepper to taste.

Note: This sauce has no added sugar and uses yogurt instead of heavy cream to keep carbs and calories low.

Step 5 — Build the Bowls

Divide everything into 4 bowls:

  • Add a layer of steamed or roasted broccoli.
  • Top with grilled chicken.
  • Drizzle generously with the creamy garlic sauce.
  • Add optional toppings like tomatoes, avocado, or nuts.

💡 Helpful Diabetic Tips

  • This bowl is naturally low-carb, helping avoid post-meal glucose spikes.
  • Broccoli provides fiber to slow glucose absorption.
  • Chicken ensures steady protein release.
  • Greek yogurt adds healthy probiotics and protein without raising sugar.
  • Add avocado for healthy fats that stabilize blood sugar even more.

📦 Meal Prep Instructions

  • Store components separately for best texture.
  • Keeps 4 days in the refrigerator.
  • Reheat chicken & broccoli; add sauce after reheating.

📊 Nutrition Information (Per Serving)

Approximate values:

  • Calories: 310
  • Protein: 38 g
  • Carbs: 9 g
  • Fiber: 3 g
  • Net Carbs: 6 g
  • Fat: 12 g
  • Sugar: 4 g (natural from yogurt & broccoli)
  • Sodium: ~420 mg

💙 Weight Watchers SmartPoints (Estimated)

  • WW Blue / WW Green / WW Purple: 4–6 points per bowl
    Variations depend on Greek yogurt fat level.

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