Ingredients
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¼ cup tahini
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¼ cup cold water plus 2 tablespoons, divided
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¼ cup lemon juice
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½ teaspoon minced garlic plus 2 sliced garlic cloves, divided
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¼ teaspoon ground cumin
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½ teaspoon kosher salt, divided
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1 cup green beans
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1 small broccoli crown
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4 (4 ounce) chicken cutlets, trimmed
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¼ teaspoon ground pepper
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2 tablespoons extra-virgin olive oil, divided
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½ large red onion, sliced
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4 cups thinly sliced kale
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2 cups cooked brown rice
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¼ cup chopped fresh cilantro
Directions
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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).
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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.
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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.
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Slice the chicken.
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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 (per serving)
452 | Calories |
18g | Fat |
42g | Carbs |
35g | Protein |
Nutrition Facts | |
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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.