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.

Prep/Cook Time: 30 Minutes, Servings: 4

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

Directions

1. 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.
2. Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
3. Season chicken with the remaining 1/4 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.
4. 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.
5. To serve, slice the chicken; divide rice and the vegetables among 4 bowls and top with chicken. Drizzle with the reserved dressing and sprinkle with cilantro.

Nutritional Information

Per Serving: 452 Calories, Total Fat: 18 g, Saturated Fat: 2 g, Cholesterol: 65 mg, Carbohydrates: 42 g, Fiber: 5 g, Total Sugars: 3 g, Added Sugars: 0 g, Protein: 35 g, Sodium: 361 mg, Potassium: 320 mg, Folate: 51 mcg, Calcium: 160 mg

© Dotdash Meredith. All rights reserved. Used with permission.