Name: Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Prep time: 30 min
Total time: 30 min
Ingredients: 0.25 cup tahini; 0.25 cup cold water plus 2 tablespoons, divided; 0.25 cup lemon juice; 0.5 teaspoon minced garlic plus 2 sliced garlic cloves, divided; 0.25 teaspoon ground cumin; 0.5 teaspoon kosher salt, divided; 1 cup green beans; 1 small broccoli crown; 4 (4 ounce) chicken cutlets, trimmed; 0.25 teaspoon ground pepper; 2 tablespoons extra-virgin olive oil, divided; 0.5 large red onion, sliced; 4 cups thinly sliced kale; 2 cups cooked brown rice; 0.25 cup chopped fresh cilantro

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

5.0

(7)

6 Reviews

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

Updated on July 10, 2019

a blue bowl full of chicken and vegetables and a smaller bowl with dressing

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy Heart Healthy High-Protein Low Added Sugars Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

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

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.
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 (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.