🕒 Total Time

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serves: 4

🛒 Ingredients

For the Grilled Chicken:

  • 4 boneless, skinless chicken breasts
  • 3 tbsp extra virgin olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tsp dried oregano
  • 1 tsp paprika
  • ½ tsp ground cumin
  • Salt and black pepper, to taste

For the Roasted Brussels Sprouts:

  • 500 g (about 1 lb) Brussels sprouts, halved
  • 2 tbsp extra virgin olive oil
  • 1 tsp balsamic vinegar (optional, for a sweet tang)
  • Salt and pepper, to taste

For the Creamy Garlic Herb Sauce:

  • 1 tbsp olive oil or butter
  • 3 cloves garlic, finely minced
  • 1 tbsp all-purpose flour (or almond flour for gluten-free)
  • 1 cup milk (or half milk, half cream for richness)
  • ¼ cup grated Parmesan cheese
  • 1 tbsp fresh lemon juice
  • 1 tsp Dijon mustard (optional, adds depth)
  • 1 tbsp chopped fresh parsley
  • Salt and pepper, to taste

Optional Garnish:

  • Fresh chopped parsley or dill
  • A drizzle of olive oil

👩‍🍳 Instructions

Step 1: Marinate the Chicken

  1. In a large bowl, whisk together olive oil, minced garlic, lemon juice, oregano, paprika, cumin, salt, and pepper.
  2. Add the chicken breasts and toss to coat evenly.
  3. Cover and marinate in the refrigerator for at least 30 minutes (or up to 2 hours for deeper flavor).

Step 2: Roast the Brussels Sprouts

  1. Preheat oven to 400°F (200°C).
  2. Toss the halved Brussels sprouts with olive oil, balsamic vinegar (if using), salt, and pepper.
  3. Spread them out on a baking sheet, cut-side down.
  4. Roast for 20–25 minutes, flipping halfway through, until they’re golden and slightly crispy on the edges.

Step 3: Grill or Pan-Sear the Chicken

  1. Heat a grill pan or skillet over medium-high heat.
  2. Add the marinated chicken and cook for about 6–7 minutes per side, or until golden brown and fully cooked (internal temp 165°F / 74°C).
  3. Let rest for a few minutes before slicing.

Step 4: Prepare the Creamy Garlic Herb Sauce

  1. In a small saucepan, heat olive oil (or butter) over medium heat.
  2. Add minced garlic and sauté for about 30 seconds until fragrant.
  3. Stir in flour and cook for another 30 seconds to make a light roux.
  4. Gradually whisk in milk, stirring constantly to avoid lumps.
  5. Add Parmesan cheese, lemon juice, Dijon mustard (if using), salt, and pepper.
  6. Simmer for 3–5 minutes until thickened.
  7. Stir in chopped parsley right before serving.

Step 5: Assemble the Mediterranean Bowl

  1. Place roasted Brussels sprouts on one side of your serving bowl.
  2. Add sliced grilled chicken on the other side.
  3. Spoon the creamy garlic herb sauce down the center or drizzle it over the chicken.
  4. Garnish with more chopped parsley or a drizzle of olive oil.

🍋 Tips & Variations

  • Add grains: Serve with quinoa, couscous, or brown rice for a heartier Mediterranean meal.
  • Make it dairy-free: Use coconut milk and omit Parmesan.
  • Add olives or sun-dried tomatoes: For more Mediterranean flavor and color.
  • Extra greens: A side salad of arugula, cucumber, and feta works beautifully.

🌿 Nutrition (Approx. per serving)

  • Calories: ~480 kcal
  • Protein: 45 g
  • Carbs: 14 g
  • Fat: 28 g