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Prep Time:30 minsTotal Time:30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:30 minsTotal Time:30 minsServings:4Yield:4 servings
Prep Time:30 mins
Prep Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients¼cuptahini¼cupcold water plus2tablespoons,divided¼cuplemon juice½teaspoonminced garlic plus2sliced garliccloves,divided¼teaspoonground cumin½teaspoonkosher salt, divided1cupgreen beans1smallbroccoli crown4(4 ounce)chicken cutlets, trimmed¼teaspoonground pepper2tablespoonsextra-virgin olive oil, divided½largered onion, sliced4cupsthinly sliced kale2cupscooked brown rice¼cupchopped fresh cilantro
Cook Mode(Keep screen awake)
Ingredients
¼cuptahini
¼cupcold water plus2tablespoons,divided
¼cuplemon juice
½teaspoonminced garlic plus2sliced garliccloves,divided
¼teaspoonground cumin
½teaspoonkosher salt, divided
1cupgreen beans
1smallbroccoli crown
4(4 ounce)chicken cutlets, trimmed
¼teaspoonground pepper
2tablespoonsextra-virgin olive oil, divided
½largered onion, sliced
4cupsthinly sliced kale
2cupscooked brown rice
¼cupchopped fresh cilantro
DirectionsWhisk 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.TipsTo make ahead: Refrigerate dressing (Step 1) for up to 3 days.Originally appeared: EatingWell Magazine, May/June 2018
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.TipsTo make ahead: Refrigerate dressing (Step 1) for up to 3 days.
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
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Nutrition Facts(per serving)452Calories18gFat42gCarbs35gProtein
Nutrition Facts(per serving)
- 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.
