For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Serves 4

Active Time: 30 minutes

Total Time: 30 minutes

1/4 cup tahini

1/4 cup cold water plus 2 tablespoons, divided

1/4 cup lemon juice

1/2 teaspoon minced garlic plus 2 sliced garlic cloves, divided

1/4 teaspoon ground cumin

1/2 teaspoon kosher salt, divided

1 cup green beans

1 small broccoli crown

4 (4-ounce) chicken cutlets, trimmed

1/4 teaspoon ground pepper

2 tablespoons extra-virgin olive oil, divided

1/2 large red onion, sliced

4 cups thinly sliced kale

2 cups cooked brown rice

1/4 cup chopped fresh cilantro

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 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 four bowls and top with the chicken. Drizzle with the reserved dressing, and sprinkle with cilantro.

Tip: Refrigerate dressing (Step 1) for up to three days.

Recipe nutrition: Per serving: 452 Calories, Total Fat: 18 g, Saturated Fat: 2 g, Cholesterol: 65 mg, Fiber: 5 g, Total Sugars: 3 g, Added Sugars: 0 g, Protein: 35 g, Sodium: 361 mg, Potassium: 320 mg, Folate: 51 mcg, Calcium: 160 mg

Carbohydrate Servings: 3

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)