Chicken and Green Beans Stir Fry – Healthy Asian Cooking
What can be more desirable on a weekday lunch? A quick and easy chicken green beans stir fry that gets done is 15 minute or less? This simple, easy and effortless recipe is not just super simple but healthy too. Crisp green beans with soft tender chicken cooked in a sweet soy based sauce topped with crunchy sesame seeds is a perfect one pot meal for any family.
Chicken Green Beans Stir Fry – Healthy Asian Cooking
Having lived in Singapore for ten years I love Asian food and I absolutely adore making chicken with veggies. Simple one pot meals that can be made quick easy and simple. If you cook Asian food than almost all dry ingredients can usually be sourced in your pantry.
This one is a Chicken and Green Beans Stir fry, some onions,garlic, soy, sesame oil, Sesame seeds and lighter sauce to blend all the flavors together with chicken and beans. Perfect week day dinner or lunch. Serve it with a bowl of noodles and you have a full luscious meal
Chicken Green Beans Stir Fry – Healthy Asian Cooking
This stir fry is a quick easy and healthy recipe
I love stir fry dishes. Those of you following me on Instagram should be seeing a few variations on these in My Story
- First of all, they are the best thing for working mom like me that have no time to cook.
- Furthermore you can use frozen veggies so your prep time is almost zero.
- Most of all veggies stay crisp and retain all the nutrition unlike boiling them.
- Noodles take only 4 minutes to cook
- Chicken is a much healthy meat option and cooks faster
- Stir fry is high heat cooking and cooks so fast!! hence dinner in less than 15 minutes is a possibility.
- Asian cooking is usually dependent on prepared store brought sauces which have a long (really long) shelf life. You can use them for a long time for such easy quick dishes.
Chicken Green Beans Stir Fry – Quick Healthy Asian Cooking
Let’s talk ingredients and Substitutes (Save/Pin)
- Chicken – I’m big on using thighs meat in general but chicken breast will work just as well. If you don’t want to use chicken you can use thinly sliced beef steak as well. These flavors work really well. You can try my Quick and Easy Beef and Pepper Stir Fry recipe.
- Beans – I love the combination of beans with chicken but broccoli does works amazing too you can see I used that in my recipe Chicken Broccoli Stir Fry. When Asparagus is in season I love to switch the beans with asparagus as well.
- Sesame seeds and Sesame oil – often used in Asian and Middle Eastern cooking full of nutrition and healthy too. The seeds add a nice crunch to the dish. A little oil goes a long way so add just as stated in the recipe.
- Cornstarch/cornflour – helps thicken the sauce and give us that thick rather than watery sauce by helping bind everything together.
- Herbs – I love to use cilantro often but parsley works just as well.
- Green onions – always add a nice touch to any Asian dish with it fresh leafy greens. Make a huge different to the overall dish.
Now that’s lunch for my family today.!
Chicken and Green Beans Stir Fry
Recipe – Chicken and Green Beans Stir Fry (Save/Pin)
Tools
Ingredients
- Green beans – 500 grams (washed and ends removed)
- Boneless Chicken breast or things – 400 grams (1 double bread or 2 thighs)
- Sesame seeds – 1 tbsp
- Canola or Sunflower oil – 2 tbsp
- Onion – 1 medium
- Garlic – 2 med
- Ginger – 1/4 inch
- Cornflour/Cornstarch – 1 tbsp
- Soy Sauce – 1 tbsp (I use low Sodium)
- Pepper – 1/2 tsp
- Chinese parsley or Cilantro Chopped – 1/4 cup
- Green onions for garnish – 1/4 cup
For the Sauce
- Light soy sauce – 2 tbsp (I use low sodium)
- Brown Sugar – 1 tbsp
- Cooking sherry – 1 tbsp (optional)
- Rice vinegar – 1 tbsp
- Cornflour/Cornstarch – 1 tbsp
- Sesame Oil – 2 tbsp
- A few drops of Tabasco sauce (to taste)
Method
Preparation
- Clean, wash and pat dry the chicken. Cut into bite size cubes.
- Add the soy sauce, garlic, cornflour, salt and pepper. (use less salt as the soy sauce has salt too)
- Stir well and set aside to marinate for 30 minutes on the counter or a couple of hours in the fridge.
- Slice the onions and separate the slices
- Grate the garlic and slice the ginger to thin slices.
- Chop the parsley.
- Place all the sauce ingredients in a bowl and set aside.
Stir Fry
First – Chicken
- Stir fry is generally a quick dish – so ensure you have the above all ready before you turn the flame on.
- Add 1 tbsp canola or sunflower oil into a wok or wide surface pan.
- Next add the chicken pieces in a single layer.
- Followed by the sliced onions, garlic and ginger.
- Let cook on medium high tossing as you need too until almost done.
- Remove from pan and keep warm.
Second – Beans
- Add another 1 tbsp of oil to the wok or pan and add in the beans.
- Saute for about 3 to 4 minutes tossing them as needed.
- Add about 2 tbsp of water to create steam and help them cook without sticking to the bottom of the pan.
- They should be tender to bite into but still firm to hold up straight.
Assemble
- Add the chicken back into the wok with the beans almost cookied. Stir well.
- Followed by the sauce. Stir fry for about 2 minutes on medium until every thing is well coated with the sauce.
- Taste and adjust for seasoning -(note -some soy sauce can be salty so taste first then adjust seasoning)
- Add the sesame seeds and garnish with chopped herbs such as cilantro or parsley and green onions.
A Few progress shots – Chicken and Green Beans Stir Fry
Chicken Green Beans Stir Fry
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Chicken Green Beans Stir Fry – Healthy Asian Cooking
Quick Chicken and Beans Stir Fry Healthy Asian Cooking
Prep
Cook
Total
Yield 8 servings
What can be more desirable on a weekday lunch? A quick and easy Chicken and Green Beans Stir Fry that gets done is 15 minute or less? It's not just super simple but healthy too.
Ingredients
For the Chicken and Beans
- Green beans - 500 grams (washed and ends removed)
- Boneless Chicken breast or things - 400 grams (1 double bread or 2 thighs)
- Sesame seeds - 1 tbsp
- Canola or Sunflower oil - 2 tbsp
- Onion - 1 medium
- Garlic - 2 med
- Ginger - 1/4 inch
- Cornflour/Cornstarch - 1 tbsp
- Soy Sauce - 1 tbsp (I use low Sodium)
- Pepper - 1/2 tsp
- Chinese parsley or Cilantro Chopped - 1/4 cup
- Green onions for garnish - 1/4 cup
For the Sauce
- Light soy sauce - 2 tbsp (I use low sodium)
- Brown Sugar - 1 tbsp
- Cooking sherry - 1 tbsp (optional)
- Rice vinegar - 1 tbsp
- Cornflour/Cornstarch - 1 tbsp
- Sesame Oil - 2 tbsp
- A few drops of Tabasco sauce (to taste)
Instructions
Preparation
- Clean, wash and pat dry the chicken. Cut into bite size cubes.
- Add the soy sauce, garlic, cornflour, salt and pepper. (use less salt as the soy sauce has salt too)
- Stir well and set aside to marinate for 30 minutes on the counter or a couple of hours in the fridge.
- Slice the onions and separate the slices
- Grate the garlic and slice the ginger to thin slices.
- Chop the parsley.
- Place all the sauce ingredients in a bowl and set aside.
Stir Fry
First - Chicken
- Stir fry is generally a quick dish - so ensure you have the above all ready before you turn the flame on.
- Add 1 tbsp canola or sunflower oil into a wok or wide surface pan.
- Next add the chicken pieces in a single layer.
- Followed by the sliced onions, garlic and ginger.
- Let cook on medium high tossing as you need too until almost done.
- Remove from pan and keep warm.
Second - cook beans
- Add another 1 tbsp of oil to the wok or pan and add in the beans.
- Saute for about 3 to 4 minutes tossing them as needed.
- Add about 2 tbsp of water to create steam and help them cook without sticking to the bottom of the pan.
- They should be tender to bite into but still firm to hold up straight.
Assemble
- Add the chicken back into the wok with the beans almost cookied. Stir well.
- Followed by the sauce. Stir fry for about 2 minutes on medium until every thing is well coated with the sauce.
- Taste and adjust for seasoning -(note -some soy sauce can be salty so taste first then adjust seasoning)
- Add the sesame seeds and garnish with chopped herbs such as cilantro or parsley and green onions.
Courses Lunch, Dinner, Brunch
Cuisine Asian
Nutrition Facts
Serving Size 155 g
Amount Per Serving | ||
|---|---|---|
Calories 172 | ||
% Daily Value | ||
Total Fat 9.42 g | 14% | |
Saturated Fat 1.37 g | 7% | |
Unsaturated Fat 3.56 g | ||
Cholesterol 37 mg | 12% | |
Sodium 121 mg | 5% | |
Total Carbohydrates 9.35 g | 3% | |
Dietary Fiber 1.8 g | 7% | |
Sugars 3.46 g | ||
Protein 12.8 g | 26% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Hi.I’m a little bit confused.When you say sauce,does this mean the”marinade” of the chicken you used?or a different thing altogether?Tnx
Ah Jayne. The chicken is marinated with a few ingredients and does not have any left overs. The sauce is mentioned separately (as you can see I just edited to make it more easy to understand) and that goes at the end of the recipe. Thanks Feel free to ask any more questions.
I love how quick stir fries (or is it frys?) are for dinner. Looks so good!
So true.. so quick. one of my fav quick meals.
I love making stir fry at home. It’s so great for an easy weeknight dinner!
Absolutely Kathryn – Thanks
Looking at your pictures, it’s like I can taste the dish myself! It looks so good. I’d like to see how it would do with alternative noodles. Like the yam noodles or spaghetti squash.
I’m sure they would do very well with alternative noodle too Ashley – the sauce is so flavorful
Pretty presentation, sauce sounds interesting!!!
Thank you Priya
This is such a quick recipe and I love a good stir fry beans. Its so cold here these days that this sound like a perfect comfortfood.
Thanks Molly. It’s cold here too – Kids want hot meals
This is a great recipe! SInce i love the green beans, i will surely try this. 🙂
Thanks Chei
I hardly use green beans in my recipes but this idea is just perfect to include them. I love anything pasta so for sure I will make yoru recipe soon =)
Thanks Adriana. I’m sure you will love it
I love stir fry and would love to be able to travel and have it authentic! I am jealous that you were in Singapore! The top of my list is Italy and then I want to go to Asia! This looks like a great weeknight recipe and I know the kid will like it too!
Thanks Jennifer
I love a good stir fry – so much delicious flavor and in such a short amount of time. Great for a weeknight!
Thanks Kylee. Great any time I’m sure..
I love healthy stir fry recipes.I never really think about all the various ingredients that you can use in stir fries. So it’s nice to come across delicious looking recipes like this for ideas!
Thanks Stephanie.. I love stir frys too. With the kids it’s fun to add veggies and meat
Stir-fry’s are great for easy weeknight dinners! This one looks especially amazing. I haven’t made one in awhile, so I’m excited to try out this recipe!
Thanks Christine.. Enjoy !
I’m with you all the way when it comes to stir fries — the epitome of the one pan meal. I haven’t stir fried green beans but yours looks so good with the chicken. Easy and delicious.
I love stir frying beans with chicken or beef. Stir fry means easy cooking one pan meal for me.
Veena, this dish looks so appealing. I made almost the same dish for dinner last night, but I wish I had seen this blog post beforehand. I would have added a few drops of hot sauce to help me fight off this cold. 🙂
I love hot sauce in my stir fry Byron but my hubby and kids can’t handle it so … I usually save some on the table just for me.
We stir fry at home all the time. It’s a quick and easy way to make sure I have dinner on the table! This recipe is simple and exactly what I need for a midweek meal.
Thank you Tina.. that is true – I love stir fry on busy days
I love the ingredients you have used to create the sauce for this stir fry!! Once the green beans and chicken are tossed in it, I know it’s good!!
Truly is so good. I’m a big fan of things with sauce.
This stir fry looks really good! I love making stir fries, but I haven’t made one in quite a while.
Thanks Pam
Great post! I think this simple recipe is suited for those who don’t have enough budget to cook stir fry. I will give this a try when I have time. Thanks for sharing!