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; 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.
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Reviews (4)

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5 Ratings
  • 5 star values: 5
  • 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
Rating: 5 stars
01/10/2021
Made this but with some changes. Tahini was fine but I went with ribeye steak instead of chicken, also bacon instead of the kale. Overall I replaced the whole thing with a McRib from McDonalds. FYI - I'm kidding around. Every time someone reviews it they make all the substitutions. Just tell us how good or bad it was as it was intended.. If you make changes that you like, great. Some others may not like those changes. Read More
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Rating: 5 stars
03/02/2020
It would be much more helpful if you published recipes meant for one person and anyone who needed to make more could multiply the ingredients... much easier than trying to divide 1/4 tsp into one person s worth. Read More
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