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A hearty and nutritious lunch bowl featuring tender pan-seared chicken breast paired with vibrant steamed broccoli and golden pan-fried courgette, finished with a creamy tahini dressing.
This Warm Chicken & Vegetable Bowl with Tahini Dressing is a balanced lunch that combines lean protein from chicken with fiber-rich, low-GI vegetables like broccoli and courgette. The tahini dressing adds healthy fats to enhance nutrient absorption and slow glucose release. It's a satisfying meal that supports stable energy levels throughout the day.
Cut broccoli into florets and slice courgettes into 0.5 cm thick rounds. Pat chicken breasts dry with paper towels to ensure even searing. Season chicken with salt, pepper, and garlic powder on both sides.
💡 Prepping all ingredients now saves time during cooking and ensures everything is ready to go.
Heat a large non-stick pan over medium heat at 165°C, add olive oil, and place seasoned chicken breasts in the pan. Sear for 6-7 minutes per side until golden brown and internal temperature reaches 74°C.
💡 Avoid overcrowding the pan to ensure a good sear; cook in batches if necessary.
While chicken cooks, place broccoli florets in a steamer basket over boiling water at 100°C. Steam for 6-8 minutes until bright green and tender but still with a slight bite.
💡 Check broccoli at 6 minutes to avoid overcooking; it should not turn mushy.
Remove chicken from the pan and let it rest on a cutting board for 5 minutes to retain juices before slicing.
💡 Cover loosely with foil to keep warm while resting.
In the same pan used for chicken, add a bit more olive oil if needed and heat to 165°C over medium heat. Add courgette slices in a single layer and fry for 3 minutes per side until golden and slightly softened.
💡 Don’t stir too often; let the courgette develop a nice caramelized crust.
In a small bowl, whisk together tahini, lemon juice, minced garlic, warm water, and a pinch of salt until smooth and pourable. Adjust consistency with additional water if needed.
💡 Use warm water to help the tahini emulsify smoothly without seizing.
Slice rested chicken breast into thin strips against the grain for maximum tenderness.
💡 Slicing against the grain ensures each bite is tender and easy to chew.
