Have you ever wanted to whip up a delicious and nutritious meal that the whole family would enjoy? If so, you’re in the right place! This healthy sesame chicken recipe with green beans and rice is not only satisfying but also packed with flavor and nutrients. Let’s get started on crafting a wholesome dish that can easily become a staple in your household.
Ingredients You’ll Need
To make this flavorful dish, gather the following ingredients. This list will help you ensure that you don’t miss anything while shopping.
| Ingredient | Quantity |
|---|---|
| Chicken Breast, boneless | 1 pound |
| Soy Sauce | 1/4 cup |
| Honey | 2 tablespoons |
| Sesame Oil | 2 tablespoons |
| Garlic, minced | 2 cloves |
| Ginger, minced | 1 teaspoon |
| Cornstarch | 2 tablespoons |
| Green Beans | 2 cups |
| Brown Rice (or white rice) | 1 cup |
| Water | 2 cups (for rice) |
| Sesame Seeds | 1 tablespoon |
Choosing the Right Chicken
When selecting chicken breast for your recipe, opt for fresh, high-quality options. Look for chicken that is free of added hormones and antibiotics, as this not only tastes better but is also healthier. If you have access to organic chicken, it’s even better!
Preparing the Chicken Marinade
Marinating your chicken is essential to infuse it with flavor. With a few simple ingredients, you can create a marinade that elevates your meal to the next level.
- Mix the Marinade: In a bowl, combine the soy sauce, honey, sesame oil, minced garlic, and minced ginger. This blend offers a tasty balance of sweetness and umami.
- Marinate the Chicken: Cut the chicken breast into bite-sized pieces and toss them in the marinade. Make sure every piece is coated evenly. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 30 minutes. If you have more time, allowing it to marinate for a couple of hours will deepen the flavors.
Cooking the Rice
While the chicken marinates, you can prepare the rice. Here’s how:
- Rinse the Rice: Start by rinsing the rice under cold water until the water runs clear. This step helps remove excess starch and results in fluffier rice.
- Cook the Rice: In a saucepan, combine 1 cup of rice with 2 cups of water. Bring it to a boil. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15-20 minutes. Fluff with a fork before serving.
Tips for Perfect Rice
- If you’re using brown rice, it typically requires a longer cooking time. Follow the package instructions for best results.
- For extra flavor, consider cooking the rice in chicken broth instead of water.
Cooking the Green Beans
Green beans are a delicious and nutritious addition to this meal. Here’s how to prepare them:
- Blanch the Green Beans: Bring a pot of water to a boil and add the green beans. Blanch them for about 2-3 minutes until they turn bright green.
- Shock the Beans: After blanching, immediately transfer the green beans to a bowl of ice water. This process preserves their color and crunchiness.
- Sauté: In a skillet, heat a tablespoon of sesame oil over medium heat. Add the blanched green beans and a pinch of salt. Sauté them for 3-5 minutes until they are tender but still crisp.
Cooking the Chicken
Now it’s time to cook the star of the dish: the sesame chicken.
- Coat the Chicken: After marinating, drain excess marinade from the chicken, and toss the pieces lightly in cornstarch. This step will give the chicken a crispy texture when cooked.
- Sauté the Chicken: In a large skillet or wok, heat a tablespoon of sesame oil over medium-high heat. Add the chicken in a single layer, cooking it for 4-5 minutes on each side until it reaches a golden-brown color and is cooked through.
- Add Leftover Marinade: If you like, you can add the leftover marinade to the skillet for a few minutes at the end of cooking to enhance the sauce’s flavor and create a thicker consistency.
Why Sesame Oil?
Using sesame oil not only gives the dish a savory flavor, but its nutritional benefits are also noteworthy. Sesame oil is high in antioxidants and healthy fats, making it a perfect addition to various dishes.
Bringing It All Together
With the rice cooked, the green beans sautéed, and the chicken perfectly crispy, it’s time to serve!
- Plating the Dish: Start with a bed of rice, then top it with the delicious sesame chicken.
- Add Green Beans: Place the sautéed green beans on the side for a colorful presentation.
- Garnish: Sprinkle sesame seeds over the chicken for a beautiful finish along with a drizzle of additional sesame oil if desired.
Serving Suggestions
- For an extra touch, add sliced green onions or fresh cilantro as a garnish.
- Serve this dish with lime wedges for a refreshing zing.
- If you enjoy some heat, consider serving Sriracha or chili paste on the side.
Nutritional Benefits
You might be curious about the health benefits of this sesame chicken dish. Let’s break down the nutrients:
Chicken Breast
- Protein: Chicken breast is a fantastic source of lean protein, essential for muscle building and repair.
- B Vitamins: It’s rich in vitamins like niacin and B6, which are crucial for energy metabolism.
Green Beans
- Vitamins and Minerals: Green beans are packed with vitamins A, C, and K, along with essential minerals like iron and magnesium.
- Fiber: They are a great source of dietary fiber, which is beneficial for digestive health.
Rice
- Carbohydrates: Rice serves as a healthy carbohydrate source, providing energy for daily activities.
- Gluten-Free: If you’re gluten-sensitive, rice is a perfect grain option.
Variations for Your Healthy Sesame Chicken
If you’re feeling adventurous or want to switch things up, here are a few variations you can try.
Add More Vegetables
Feel free to incorporate other vegetables into your stir-fry. Bell peppers, broccoli, or snow peas make excellent additions, adding not just color but also more nutrients.
Try Different Grains
While brown rice is a whole grain option, you might consider using quinoa or cauliflower rice for a low-carb alternative.
Experiment with Sauces
If you want to spice things up, consider adding some chili sauce or hoisin sauce for a different flavor profile.
Storing and Reheating Leftovers
If you find yourself with leftovers, here’s how to properly store and reheat your meal.
Storing
- Store leftover sesame chicken, green beans, and rice in separate airtight containers.
- It’s best to consume leftovers within 3-4 days.
Reheating
- You can reheat in the microwave for 1-2 minutes, stirring halfway through for even heat distribution.
- Alternatively, reheat on the stove in a non-stick skillet over medium heat until warmed through.
Final Thoughts
With this healthy sesame chicken recipe, you’ve created a delicious, wholesome meal that’s quick and easy to prepare. Not only does it satisfy your taste buds, but it also nourishes your body. The versatility of this dish means you’ll likely find new ways to enjoy it time and again.
So, gather your ingredients, roll up your sleeves, and get ready to impress yourself (and your loved ones) with a delightful homemade meal. Happy cooking!
