Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

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From: EatingWell Magazine, May/June 2018

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 4 servings

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Original recipe yields 4 servings
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  • 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

Preparation

  • Prep

  • Ready In

  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 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.
  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. Slice the chicken.
  6. To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.
  • To make ahead: Refrigerate dressing (Step 1) for up to 3 days.

Nutrition information

  • Serving size: 3 oz. chicken, 1 cup vegetables, ½ cup rice & 2 Tbsp. dressing
  • Per serving: 452 calories; 18 g fat(2 g sat); 5 g fiber; 42 g carbohydrates; 35 g protein; 51 mcg folate; 65 mg cholesterol; 3 g sugars; 0 g added sugars; 11,036 IU vitamin A; 107 mg vitamin C; 160 mg calcium; 4 mg iron; 361 mg sodium; 320 mg potassium
  • Nutrition Bonus: Vitamin A (221% daily value), Vitamin C (178% dv), Iron (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 1½ starch, 2 vegetable, 3½ lean protein, 3 fat

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