Sesame Chicken with Green Beans and Rice : A Flavorful Meal

If you’re looking for a wholesome, high-protein meal that’s easy to make and packed with flavor, this Healthy Sesame Chicken with Green Beans and Rice is a must-try. Combining lean chicken, fresh green beans, and hearty rice, this dish is tossed in a delicious sesame sauce for a satisfying and balanced meal. It’s perfect for healthy lunches, meal prep, or quick weeknight dinners that support gut health and keep you energized throughout the day.

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What is Sesame Chicken with Green Beans and Rice?

Sesame Chicken with Green Beans and Rice is a nutritious dish that combines tender chicken breast, crisp green beans, and fluffy rice, all coated in a savory sesame sauce. This dish is a healthier take on classic Chinese food, providing a balance of lean protein, fiber-rich vegetables, and complex carbohydrates. It’s a quick and easy recipe that’s perfect for meal prepping or enjoying as a healthy dinner option.

Why You’ll Love This Recipe

High in Protein: This meal is packed with lean protein from chicken breast, making it a great choice for muscle recovery and sustained energy.
Lactose-Free: A delicious option for those following a lactose-free diet.
Gut-Healthy Ingredients: Green beans and rice provide fiber for gut health.
Perfect for Meal Prep: Make this recipe ahead of time for healthy lunches throughout the week.
Quick and Easy: Ready in under 30 minutes, making it an ideal choice for busy weeknight dinners.

Ingredients for Healthy Sesame Chicken with Green Beans and Rice

To make this Healthy Sesame Chicken with Green Beans and Rice, you will need the following ingredients:

Chicken Breasts: 450g (1 lb), cut into bite-sized pieces
Olive Oil: 2 tablespoons for cooking
Garlic: 4 cloves, minced
Ginger: 1 tablespoon, grated for a fresh, aromatic flavor
Green Beans: 2 cups (200g), trimmed and halved
Cooked Rice: 2 cups (400g), white or brown rice for serving
Sesame Seeds: 1 tablespoon for garnish
Green Onions: ½ cup, sliced for garnish
Sesame Sauce:
- Soy Sauce: ¼ cup (60ml), low-sodium
- Honey: 2 tablespoons for a touch of sweetness
- Rice Vinegar: 1 tablespoon for acidity
- Sesame Oil: 1 tablespoon for a rich, nutty flavor
- Cornstarch: 1 tablespoon mixed with 2 tablespoons of water to thicken the sauce

Kitchen Equipment You’ll Need

Large Skillet or Wok: For cooking the chicken and vegetables.
Mixing Bowl: To combine the sesame sauce ingredients.
Wooden Spoon: For stirring the ingredients.
Knife and Cutting Board: For chopping vegetables and chicken.
Pot for Rice: If cooking rice from scratch.

How to Make Healthy Sesame Chicken with Green Beans and Rice

Step 1: Make the Sesame Sauce

In a mixing bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, and cornstarch slurry (cornstarch mixed with water). Set aside.

Step 2: Cook the Chicken

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and season with salt and black pepper. Cook for 5-7 minutes, or until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set aside.

Step 3: Cook the Green Beans

In the same skillet, add another tablespoon of olive oil. Add the green beans and sauté for about 5 minutes, or until tender-crisp. Add the minced garlic and grated ginger, and cook for another 1-2 minutes until fragrant.

Step 4: Add the Chicken and Sauce

Return the cooked chicken to the skillet. Pour the sesame sauce over the chicken and green beans, and stir well to coat everything evenly. Let the mixture simmer for 2-3 minutes until the sauce thickens.

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Step 5: Serve and Garnish

Remove from heat and serve the sesame chicken and green beans over cooked rice. Garnish with sesame seeds and sliced green onions for a flavorful finish.

Tips for the Perfect Sesame Chicken

Don’t Overcook the Chicken: Cook the chicken just until golden brown to keep it tender and juicy.
Blanch the Green Beans: For extra-crisp green beans, blanch them in boiling water for 2 minutes before adding them to the skillet.
Adjust the Sauce: Add more or less honey to adjust the sweetness of the sauce to your liking.

Recipe Swaps and Variations

Vegetarian Option: Replace the chicken with tofu or tempeh for a vegetarian version.
Add More Vegetables: You can add bell peppers, snap peas, or broccoli for additional color and nutrition.
Use Quinoa: Swap out the rice for quinoa for a higher protein option.

Common Mistakes to Avoid

Overcrowding the Skillet: Cook the chicken in batches if needed to ensure even browning.
Not Thickening the Sauce: Make sure to use the cornstarch slurry to thicken the sauce properly.
Skipping the Garlic and Ginger: These aromatics add essential flavor to the dish, so don’t skip them!

How to Serve and Present Sesame Chicken with Green Beans and Rice

In Bowls: Serve the chicken, green beans, and rice in individual bowls for a cozy presentation.
With Extra Sauce: Drizzle extra sesame sauce over the rice for added flavor.
With Fresh Herbs: Garnish with fresh cilantro or parsley for a pop of color and flavor.

Storing and Reheating Leftovers

Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
Freezing: You can freeze this dish for up to 2 months.
Reheating: Reheat in a skillet over medium heat, adding a splash of water if needed to loosen the sauce.

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FAQs for Sesame Chicken with Green Beans and Rice

Can I make this dish ahead of time?
Yes! This recipe is great for meal prep and can be made ahead and stored in the fridge for quick lunches or dinners.

Can I use frozen green beans?
Absolutely! Frozen green beans work well in this recipe, just be sure to thaw them before cooking.

Is this recipe gluten-free?
To make this recipe gluten-free, use gluten-free soy sauce or tamari.

Final Thoughts and Call to Action

This Healthy Sesame Chicken with Green Beans and Rice is a delicious, protein-packed meal that’s perfect for busy days. With its flavorful sesame sauce, tender chicken, and crisp green beans, it’s a meal you can feel good about eating. Give it a try, and let us know how it turned out in the comments below. Don’t forget to share this recipe with your friends and subscribe to our blog for more healthy meal ideas!