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Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.

Ingredients

  • ¼ cup tahini
  • ¼ cup cold water plus 2 tablespoons, divided
  • ¼ cup lemon juice
  • ½ teaspoon minced garlic plus 2 sliced garlic cloves, divided
  • ¼ teaspoon ground cumin
  • ½ teaspoon kosher salt, divided
  • 1 cup green beans
  • 1 small broccoli crown
  • 4 4-ounce chicken cutlets, trimmed
  • ¼ teaspoon ground pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ large red onion, sliced
  • 4 cups thinly sliced kale
  • 2 cups cooked brown rice
  • ¼ cup chopped fresh cilantro

Instructions

  • Whisk tahini and ¼ cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and ¼ teaspoon salt and whisk to combine. Set aside.
  • Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
  • Season chicken with the remaining ¼ teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160°F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
  • Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
  • Slice the chicken.
  • To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.

Tips

MAKE AHEAD TIPS
  • Refrigerate dressing (Step 1) for up to 3 days.

AUTHOR Joy Howard
BRAND EatingWell

YIELD 4 servings
SERVINGS 4
ACTIVE TIME 30 minutes
TOTAL TIME 30 minutes

Nutrition

Per serving 452 Calories
Total Fat 18 g
Saturated Fat 2 g
Mono Saturated Fat 9 g
Cholesterol 65 mg
Sodium 361 mg
Fiber 5 g
Protein 35 g
Potassium 320 mg
Added Sugars 0 g
Total Sugars 3 g
Calcium 160 mg
Folate 51 mcg
Omega-6 4 g
Vitamin E 2 mg
Zinc 2 mg
Vitamin B3 4 mg
Carbohydrate Servings 3

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