Healthy Sesame Chicken with Green Beans and Rice

Are you looking for a wholesome meal that's both delicious and nutritious? This Healthy Sesame Chicken with Green Beans and Rice is just what you need. Packed with lean protein and vibrant veggies, this dish brings a delightful Asian-inspired flavor right to your dinner table.

The star of the show here is the tender chicken coated in a savory sesame sauce, perfectly complemented by crisp green beans. And let’s not forget the fluffy rice that soaks up all the tasty goodness. It's a meal that satisfies cravings without any guilt.

A Nutritious and Flavorful Meal

This dish brings together succulent chicken breast pieces, stir-fried to perfection, and combined with fresh green beans. The chicken is coated in a sesame sauce that strikes a balance between savory and slightly sweet.

Each bite delights the palate, offering a hint of nuttiness from the sesame oil. The vibrant greens of the beans add a fresh contrast to the warm, tender chicken, making this meal both visually appealing and delicious.

Preparation and Cooking Process

To start, prepare the rice according to package instructions. This will serve as the fluffy base for the entire dish, soaking up the flavorful sauce and juices from the chicken and vegetables.

While the rice cooks, mix together the sesame oil, soy sauce, honey, minced garlic, and grated ginger in a bowl. This mixture will become the flavorful sauce that ties the dish together, enhancing the taste of the chicken and green beans.

Cooking the Chicken and Vegetables

Heat a skillet or wok with sesame oil over medium-high heat, then add the chicken pieces. Sauté until they turn golden brown and are cooked through. This should take about 5-7 minutes.

Once the chicken is done, remove it from the skillet and set it aside. In the same skillet, toss in the green beans and stir-fry for about 3-5 minutes until they become bright green and tender-crisp, retaining their vibrant color and nutritional value.

Bringing It All Together

Return the cooked chicken to the skillet and pour in the prepared sauce. Toss everything together until the chicken and beans are evenly coated. Let it cook for an additional 2-3 minutes to heat through, allowing the flavors to meld together beautifully.

Presentation and Garnishing

To serve, plate the sesame chicken and green beans over a bed of the fluffy rice. For an added touch of flavor and texture, sprinkle sesame seeds on top.

Chopped green onions can also be added as a garnish. This not only enhances the presentation but also provides a fresh crunch that complements the dish nicely.

Nutrition and Health Benefits

This Healthy Sesame Chicken with Green Beans and Rice is not only a feast for the eyes but also a nutritious choice. Each serving contains approximately 350 calories, with a good balance of protein, healthy fats, and carbohydrates.

With 30 grams of protein per serving, this meal contributes to muscle health and satiety. The combination of lean chicken and vibrant green beans ensures you’re getting essential vitamins and minerals, making this dish a wholesome addition to your meal rotation.

A Nutritious and Flavorful Meal

This dish features succulent pieces of chicken breast stir-fried to perfection, tossed with fresh green beans and coated in a sesame sauce that strikes a balance between savory and slightly sweet. The taste is delightful, with a hint of nuttiness from the sesame oil, making every bite a treat.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups green beans, trimmed
• 1 cup jasmine or brown rice
• 3 tablespoons sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon honey or maple syrup
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds
• Salt and pepper to taste
• Chopped green onions for garnish (optional)

Instructions

1. Cook the Rice: Prepare the rice according to package instructions. Set aside once cooked.
2. Prepare the Sauce: In a small bowl, mix together the sesame oil, soy sauce, honey, garlic, ginger, and a pinch of salt and pepper. Set aside.
3. Stir-Fry Chicken: In a large skillet or wok, heat a tablespoon of sesame oil over medium-high heat. Add the chicken pieces and cook until golden brown and cooked through, about 5-7 minutes. Remove the chicken and set aside.
4. Cook the Green Beans: In the same skillet, add another tablespoon of sesame oil and the green beans. Stir-fry for about 3-5 minutes until they are bright green and tender-crisp.
5. Combine: Return the chicken to the skillet, pour in the sauce, and toss everything together until evenly coated. Cook for an additional 2-3 minutes to heat through.
6. Serve: Plate the sesame chicken and green beans over a bed of rice. Sprinkle with sesame seeds and garnish with chopped green onions if desired.

Cook and Prep Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Nutrition Information

• Servings: 4
• Calories: 350 kcal
• Fat: 12g
• Protein: 30g
• Carbohydrates: 40g

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