Green Vegetable Grain Bowl Recipe With Creamy Lemon Tahini Dressing by Jan Mostrom

This healthy and nutritious vegetable and grain bowl recipe with chicken and lemon tahini dressing is such a great one-dish meal. The chicken grain bowl is full of fiber and lean protein, and is filling but not heavy. The moist chicken, crispy vegetables and fluffy brown rice make for a lovely lunch or light dinner.

To make the grain bowl and creamy salad dressing you will need tahini, water, lemon juice, fresh garlic, ground cumin, salt, black pepper, fresh green beans, fresh broccoli, chicken cutlets, olive oil, red onion, spinach or kale, brown rice, cilantro and lemons. You can shorten the time to prepare this dish by making the dressing and brown rice ahead of time.

This veggie bowl is a light and satisfying lunch or dinner anytime, but especially during the hot summer months. Plus you get the health benefits of brown rice, the health benefits of broccoli and the health benefits of tahini. The chicken recipe is perfect for meal-prep, too.

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Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6

Ingredients

Lemon Tahini Dressing

• 1/4 cup tahini
• 1/4 cup cold water
• 1/4 cup lemon juice
• 1/2 teaspoon minced garlic
• 1/4 teaspoon ground cumin
• 1/2 teaspoon kosher salt (divided)

Grain Bowl 

• 1 cup fresh green beans, trimmed
• 1 small broccoli crown, cut into florets
• 4 chicken cutlets, trimmed (about 4 ounces each)
• 1/4 teaspoon ground black pepper, or to taste
• 2 tablespoons extra-virgin olive oil (divided)
• 1/2 large red onion, sliced
• 2 garlic cloves, sliced thinly
• 4 cups thinly sliced baby spinach or kale
• 2 tablespoons water
• 2 cups cooked brown rice
• 1/4 cup chopped fresh cilantro, for serving (optional)
• sliced lemons, for garnish (optional)

Recipe Notes

• Instead of brown rice, try this recipe with quinoa, farro, couscous or your favorite grain.

• Change up the vegetables. Think asparagus, broccoli, cauliflower, red peppers or brussels sprouts.

• You could use boneless chicken thighs instead of chicken cutlets. 

Here's how to make it: 

1. Make lemon tahini dressing by combining the dressing ingredients in a small bowl or jar.
   
2. Shake or whisk to thoroughly combine. Taste to see if more salt is needed. Set aside.
   
3. Heat 1 tablespoon of the olive oil in a skillet over medium heat. Season the cutlets with salt and black pepper, and gently place into the pan.
   
4. Cook for 4 to 5 minutes per side, or until the chicken temperature is 160 degrees F.
   
5. Transfer to a cutting board or plate.
   
6. Add another tablespoon of oil to the pan and add onion and sauté for 2 minutes. Add the sliced garlic and sauté for another 30 seconds.
   
7. Add the green beans and kale or spinach with the 2 tablespoons of water. Cook until the spinach is wilted and green beans are just soft.
   
   
8. Slice the chicken.
   
9. Assemble the four bowls by dividing the rice, greens and chicken and top with the tahini dressing and a sprinkle of cilantro, if desired.
   
   

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by HappyForks. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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