Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

• 分量: 4 servings
• 総時間: 30 minutes

材料

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

手順

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.

栄養

• カロリー: 452 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 0 g
• コレステロール: 65 mg
• ナトリウム: 361 mg
• 炭水化物総量: 42 g
• 食物繊維: 5 g
• 糖質総量: 3 g
• タンパク質: 35 g