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.

a blue bowl full of chicken and vegetables and a smaller bowl with dressing
Prep Time:
30 mins
Total Time:
30 mins
4 servings


  • 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


  1. 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.

  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 degrees 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 Facts (per serving)

452 Calories
18g Fat
42g Carbs
35g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 452
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 5g 19%
Total Sugars 3g
Protein 35g 70%
Total Fat 18g 23%
Saturated Fat 2g 12%
Cholesterol 65mg 22%
Vitamin A 11036IU 221%
Vitamin C 107mg 119%
Folate 51mcg 13%
Sodium 361mg 16%
Calcium 160mg 12%
Iron 4mg 19%
Magnesium 68mg 16%
Potassium 320mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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