Craving something healthy yet satisfying? This Chicken and Green Beans recipe is your answer.
It’s a simple, wholesome dish that brings together lean protein and vibrant veggies in a delicious harmony. Perfect for a quick weeknight dinner, this recipe will leave you feeling nourished and energized.
Let’s get cooking!
Steps
- Begin by heating 1 teaspoon of oil in a large skillet over medium heat. Add the green beans and sauté for 3-4 minutes until they are tender. Remove the beans from the pan and cover them to keep warm.
- Clean the skillet with a paper towel and increase the heat to high. Pour in the remaining tablespoon of oil, season the chicken pieces with salt and pepper, and arrange them in a single layer in the pan. Cook the chicken in batches for 3-4 minutes per side until golden brown and cooked through.
- Add the minced garlic to the pan and stir for about 30 seconds. Return the green beans to the skillet and cook for an additional 2 minutes or until the beans are heated through.
- In a bowl, whisk together the chicken broth, honey, and soy sauce. In another small bowl, mix the cornstarch with a tablespoon of cold water until smooth.
- Pour the soy sauce mixture over the chicken and green beans, cooking for 30 seconds. Stir in the cornstarch slurry and bring the sauce to a boil, cooking for 1 minute until it thickens slightly.
- Serve the chicken and green beans immediately, pairing with rice if desired. Enjoy this quick and flavorful meal!
Ingredients
- 1 tablespoon + 1 teaspoon vegetable oil, divided
- 2 1/2 cups green beans, trimmed and cut into 1-inch pieces
- 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 2 teaspoons minced garlic
- 1/4 cup low sodium chicken broth or water
- 1/4 cup soy sauce
- 3 tablespoons honey
- 2 teaspoons cornstarch
- Salt and pepper to taste
Nutritional Values
Calories: 860kcal | Carbohydrates: 80g | Protein: 108g | Fat: 32g | Cholesterol: 288mg | Sodium: 2604mg | Potassium: 2432mg | Fiber: 4g | Sugar: 60g | Vitamin A: 2040IU | Vitamin C: 40.8mg | Calcium: 148mg | Iron: 6mg
FAQ
- How do you prepare chicken and green beans for a stir fry?
- Start by cooking the green beans until they’re crisp yet tender, then set them aside. Next, sear bite-sized chicken pieces until golden brown. Combine the chicken and green beans in the pan, add a honey garlic sauce, and simmer until the sauce thickens. Serve over rice for a complete meal.
- What is the best method for cooking chicken in a stir fry?
- Cut the chicken into 1-inch pieces, season with salt and pepper, and sear in a hot pan with vegetable oil. Ensure not to overcrowd the pan to prevent steaming instead of browning. Cooking in batches is recommended for the best results.
- What ingredients are typically used in a stir fry sauce?
- Stir fry sauces generally consist of soy sauce, minced garlic, and seasonings like sesame oil, ginger, rice vinegar, chicken broth, sugar, or chili sauce. A thickening agent, such as cornstarch, is often added to help the sauce adhere better to the ingredients.
- Can I alter the chicken and green beans recipe with other vegetables?
- Yes, you can substitute up to half of the green beans with other vegetables like mushrooms, bell peppers, onions, carrots, snow peas, broccoli, or asparagus for a different flavor profile.
- Is this chicken and green bean stir fry suitable for meal prep?
- Absolutely, it’s an excellent option for meal prep. Divide the stir fry into four portions and store them in meal prep containers with rice, allowing you to enjoy it throughout the week.
- How can I adjust the garlic flavor in the recipe?
- If you’re not a fan of strong garlic flavors, you can reduce the garlic from 2 teaspoons to 1 teaspoon without compromising the dish’s overall taste.
Tips
- Avoid Overcrowding the Pan: When cooking the chicken, ensure you don’t overcrowd the pan. This will help the chicken pieces brown properly instead of steaming, which enhances their flavor and texture. Cook in batches if necessary.
- Customize with Additional Vegetables: While the recipe focuses on chicken and green beans, feel free to add other vegetables like mushrooms, bell peppers, or snow peas for added color and nutrition. You can substitute up to half of the green beans with these options.
- Master the Sauce Thickening: Use cornstarch as a thickening agent for the sauce. Mix it with cold water before adding it to the pan to ensure smooth incorporation and a sauce that clings well to the chicken and vegetables.
- Meal Prep for Convenience: This stir fry is excellent for meal prep. Divide it into portions alongside rice and store in meal prep containers for quick, healthy meals throughout the week.
Equipment
- Large Non-Stick Pan or Wok: Ideal for stir-frying and ensuring the chicken and green beans cook evenly without sticking.
- Whisk: Useful for mixing the sauce ingredients and cornstarch slurry smoothly.
- Meal Prep Containers: If you plan to divide the stir fry into portions for meal prep.
- Cutting Board: A sturdy surface for cutting the chicken and green beans into 1-inch pieces.
- Chef’s Knife: Essential for efficiently chopping the chicken and vegetables.
