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. Source: EatingWell Magazine, May/June 2018

Joy Howard
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Ingredients

Directions

  • Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.

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  • 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 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 degrees 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

To make ahead: Refrigerate dressing (Step 1) for up to 3 days.

Nutrition Facts

452 calories; 17.6 g total fat; 2.4 g saturated fat; 65 mg cholesterol; 361 mg sodium. 320 mg potassium; 41.8 g carbohydrates; 5.3 g fiber; 3 g sugar; 34.9 g protein; 11036 IU vitamin a iu; 107 mg vitamin c; 51 mcg folate; 160 mg calcium; 4 mg iron; 68 mg magnesium;

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