Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Name: Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Cook time: 30 min
Total time: 30 min
Cuisine: Middle Eastern
Ingredients: 0.25 cups tahini; 0.25 cups cold water; 2 tablespoons cold water; 0.25 cups lemon juice; 0.5 tsp minced garlic; two garlic cloves, sliced; 0.25 teaspoon ground cumin; 0.5 tsp kosher salt, divided; one cup green beans; one small broccoli crown; 4 four Ounce of chicken cutlets, trimmed; 0.25 teaspoon ground pepper; two tablespoons evoo, divided; 0.5 large red onion, sliced; four cups thinly sliced kale; two cups cooked brown rice; 0.25 cups fresh cilantro

9 steps

Cook:30min

Updated at: Wed, 16 Aug 2023 23:50:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories447.3 kcal (22%)

Total Fat19.7 g (28%)

Carbs35.7 g (14%)

Sugars4.1 g (5%)

Protein34.4 g (69%)

Sodium356.8 mg (18%)

Fiber8.1 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cupstahini

¼ cupswater

cold

2 tablespoonswater

cold

¼ cupslemon juice

½ tspminced garlic

2garlic cloves

sliced

¼ teaspoonground cumin

4 x 4 ouncechicken cutlets

trimmed

¼ teaspoonground pepper

2 tablespoonsevoo

0.5red onion

4 cupskale

¼ cupsfresh cilantro

Instructions

Step 1

Whisk tahini and 0.25 cups water in a small bowl until smooth

Step 2

Add lemon juice, minced garlic, cumin and 0.25 teaspoons salt and whisk to combine. Set aside

Step 3

Trim green beans and cut in half. Break broccoli into florets and measure out one cup

Step 4

Season chicken with remaining 1/4 teaspoon salt and pepper.

Step 5

Add 1 tablespoon oil in a large cast iron skillet over medium heat. Add the chicken and cook until 160°, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm

Step 6

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. Add broccoli and green beans, stirring occasionally for 2 minutes

Step 7

Stir in kale and the remaining 2 tablespoons water. Cover and steam until the vegetables are tender crisp, 1 to 2 minutes

Step 8

Slice chicken

Step 9

Divide rice and vegetables among four bowls and top with chicken, dressing and cilantro