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Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

MP11020_Moats

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.

Servings

4 servings

Prep Time

30 minutes

Total Time

30 minutes

Ingredients

  • 1/4cup tahini
  • 1/4cup cold water plus 2 tablespoons, divided
  • 1/4cup lemon juice
  • 1/2teaspoon minced garlic plus 2 sliced garlic cloves, divided
  • 1/4teaspoon ground cumin
  • 1/2teaspoon kosher salt, divided
  • 1cup green beans
  • 1small broccoli crown
  • 44-ounce chicken cutlets, trimmed
  • 1/4teaspoon ground pepper
  • 2tablespoons extra-virgin olive oil, divided
  • 1/2large red onion, sliced
  • 4cups thinly sliced kale
  • 2cups cooked brown rice
  • 1/4cup chopped fresh cilantro

Instructions

  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°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.

Tips

Refrigerate dressing (Step 1) for up to 3 days.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 452kcal
Carbohydrate Total 42g
Total Sugars 3g
Added Sugars 0g
Fiber 5g
Total Fat 18g
Saturated Fat 2g
Mono Saturated Fat 9g
Cholesterol 65mg
Sodium 361mg
Protein 35g
Potassium 320mg
Calcium 160mg
Folate 51mcg
Omega-6 4g
Vitamin E 2mg
Zinc 2mg
Vitamin B3 4mg