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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

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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

3 oz. chicken, 1 cup vegetables, 1/2 cup rice & 2 Tbsp. dressing
452 calories; protein 34.9g; carbohydrates 41.8g; dietary fiber 5.3g; sugars 2.6g; fat 17.6g; saturated fat 2.4g; cholesterol 65mg; vitamin a iu 11036.2IU; vitamin c 106.7mg; folate 50.5mcg; calcium 159.8mg; iron 3.5mg; magnesium 68.3mg; potassium 319.5mg; sodium 360.9mg.

1 1/2 starch, 2 vegetable, 3 1/2 lean protein, 3 fat

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