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.

Joy Howard
Source: EatingWell Magazine, May/June 2018
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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; protein 34.9g 70% DV; carbohydrates 41.8g 14% DV; exchange other carbs 3; dietary fiber 5.3g 21% DV; sugars 2.6g; fat 17.6g 27% DV; saturated fat 2.4g 12% DV; cholesterol 65mg 22% DV; vitamin a iu 11036.2IU 221% DV; vitamin c 106.7mg 178% DV; folate 50.5mcg 13% DV; calcium 159.8mg 16% DV; iron 3.5mg 20% DV; magnesium 68.3mg 24% DV; potassium 319.5mg 9% DV; sodium 360.9mg 14% DV.

Reviews (2)

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3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
02/19/2019
Made this several times. Tahini is very expensive so I substituted hummus watered down for the tahini. Hummus is made with tahini so its not far off. I also subbed quinoa for the rice better texture. Everyone I have made it for loves it! Read More
Rating: 5 stars
10/07/2018
I love this dish! You can change the rice for other whole grains add any vegetable you like and leave out the lemon or substitute in water if you have non-citrus fans in your family. Read More