March 9, 2023
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
Ingredients
Ingredient Checklist
- 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
Directions
- Step 1
- 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.
- Step 2
- Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
- Step 3
- 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.
- Step 4
- 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.
- Step 5
- Slice the chicken.
- Step 6
- To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.
Ingredients 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
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