Chicken and Green Beans : When it comes to quick and nutritious weeknight dinners, few dishes can compete with a delicious chicken and green beans stir-fry. Packed with protein, fiber, and flavor, this easy stir-fry recipe makes a perfect meal for any day of the week. Not only is it simple to prepare, but it’s also a great way to enjoy healthy vegetables alongside tender chicken. Whether you’re a beginner in the kitchen or a seasoned pro, this dish is sure to become a family favorite.
Why Choose Chicken and Green Beans?
Chicken and green beans are a winning combination, offering a nutritious meal that’s both satisfying and low in calories. Chicken is an excellent source of lean protein, which helps to build muscle and maintain a healthy metabolism. Green beans, on the other hand, are rich in vitamins, fiber, and antioxidants that support your immune system and promote digestive health.
Moreover, both ingredients are incredibly versatile and can be cooked in numerous ways. But when combined in a stir-fry, they create a tasty and vibrant dish that brings out the best of both.
The Perfect Chicken and Green Beans Stir-Fry Recipe
This chicken and green beans stir-fry recipe is simple to make with just a few ingredients, yet bursting with flavor. It’s a great way to incorporate more vegetables into your diet while enjoying a satisfying, protein-packed meal.
Ingredients:
- 2 chicken breasts (boneless, skinless, cut into thin strips)
- 2 cups of fresh green beans (trimmed and cut into 2-inch pieces)
- 2 tablespoons vegetable oil (for stir-frying)
- 3 cloves garlic (minced)
- 1 tablespoon ginger (grated)
- 1 medium onion (sliced)
- 1 red bell pepper (sliced)
- 2 tablespoons soy sauce (low-sodium)
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch (optional, for thickening sauce)
- Salt and pepper to taste
- 1/4 cup water
Instructions:
Step 1: Prepare the Ingredients
Start by preparing all of your ingredients. Cut the chicken breasts into thin strips, slice the onion and bell pepper, and trim the green beans. Having everything ready will make the stir-frying process quick and efficient.
Step 2: Cook the Chicken
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the chicken strips. Season the chicken with salt and pepper, then stir-fry for about 5-7 minutes, or until the chicken is fully cooked and lightly browned. Remove the chicken from the skillet and set it aside.
Step 3: Stir-Fry the Vegetables
In the same skillet, add the remaining 1 tablespoon of oil. Add the garlic, ginger, onion, and bell pepper, then stir-fry for about 3 minutes until they become fragrant and slightly tender. Add the green beans and continue stir-frying for another 5-7 minutes, or until the beans are tender but still crisp.
Step 4: Add the Sauce
While the vegetables are cooking, prepare the sauce. In a small bowl, combine the soy sauce, oyster sauce, sesame oil, and cornstarch (if using). Stir well to combine.
Once the vegetables are cooked, add the cooked chicken back into the skillet. Pour the sauce over the chicken and vegetables. Add 1/4 cup of water to help the sauce come together, and stir everything to coat evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
Step 5: Serve and Enjoy
Once the chicken and green beans stir-fry is cooked through and the sauce has thickened, remove the skillet from the heat. Serve the stir-fry over steamed rice, noodles, or enjoy it on its own for a low-carb meal. Garnish with sesame seeds or chopped green onions if desired.
Tips for Making the Best Chicken and Green Beans Stir-Fry
- Use fresh ingredients: Fresh green beans will provide a much crisper texture compared to canned beans, and the flavors will be much more vibrant.
- Customize with other vegetables: You can add other vegetables like carrots, mushrooms, or baby corn to this stir-fry. Just be sure to adjust the cooking times accordingly.
- Adjust the sauce: If you prefer a sweeter stir-fry, add a teaspoon of honey or brown sugar to the sauce mixture. If you like more heat, a dash of red pepper flakes can spice things up.
- Meal prep-friendly: This stir-fry is perfect for meal prep. Make a double batch and store leftovers in the refrigerator for up to 3 days.
Nutritional Benefits of Chicken and Green Beans Stir-Fry
This chicken and green beans stir-fry isn’t just delicious, it’s also packed with nutrients. Here’s a breakdown of the key health benefits:
- High in Protein: Chicken is an excellent source of lean protein, which is essential for building muscle, repairing tissue, and supporting immune function.
- Packed with Fiber: Green beans provide a significant amount of fiber, which helps promote digestive health and keep you feeling full longer.
- Rich in Antioxidants: Green beans contain antioxidants that can help reduce oxidative stress in the body, supporting overall health.
- Low in Calories: This stir-fry is a low-calorie meal, making it an ideal option for anyone looking to maintain or lose weight.
Why Stir-Fry?
Stir-frying is one of the healthiest cooking methods available. By quickly cooking ingredients in a small amount of oil at high heat, stir-frying preserves the nutrients in your food while also keeping the dish low in fat. It’s also a very fast cooking method, making it perfect for busy weeknights when you need something quick and nutritious.
If you’re interested in exploring more stir-fry recipes, consider checking out our collection of healthy stir-fry recipes. We have a variety of dishes that will help you enjoy nutritious meals without compromising on flavor.
External Resources
For further reading, check out these helpful resources:
- The Benefits of Stir-Frying: Learn more about the health benefits of stir-frying.
- Green Beans Nutrition Facts: Discover more about the nutritional benefits of green beans and how they support your health.
Conclusion
Chicken and green beans stir-fry is the perfect go-to recipe for a quick, healthy, and satisfying meal. With its simple ingredients and easy-to-follow instructions, you can create a delicious dish in under 30 minutes. Whether you serve it over rice, noodles, or on its own, this stir-fry is a meal that’s sure to please your taste buds and nourish your body.
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