Meat & Poultry Chicken Chicken Main Dish Chicken & Rice Green Veggie Bowl with Chicken & Lemon-Tahini Dressing 4.6 (12) 11 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. By Joy Howard Joy Howard Joy Howard is a cookbook author, food stylist, and recipe developer. She writes a regular column about cooking with kids for the print edition of EatingWell, is the author of Disney Eats, and is a frequent contributor to America's Test Kitchen and Parents, among other brands and publishers. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) 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. Originally appeared: EatingWell Magazine, May/June 2018 Rate It Print Nutrition Facts (per serving) 452 Calories 18g Fat 42g Carbs 35g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 3 oz. chicken, 1 cup vegetables, 1/2 cup rice & 2 Tbsp. dressing 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.