This Healthy Sesame Chicken with Green Beans and Rice is the perfect balance of crispy, flavorful chicken paired with tender green beans and fluffy jasmine rice. The sesame oil enhances the dish with its rich aroma, while the garlic and soy sauce blend to create an umami-packed bite. Whether you’re meal prepping or making a quick weeknight dinner, this dish is nutritious, satisfying, and full of vibrant flavors.
What makes this dish so great is its simplicity and versatility you can adjust the seasoning to your liking, swap green beans for broccoli, or even serve it with brown rice for an extra fiber boost. It’s a healthier alternative to takeout that doesn’t compromise on taste, making it a favorite in any home kitchen!
Full Recipe:
Ingredients:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons cornstarch
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 teaspoon sesame seeds
- 1/2 teaspoon red pepper flakes (optional)
- 2 cups fresh green beans, trimmed
- 1 cup jasmine rice
- 2 cups water
- 1 tablespoon olive oil
- 2 green onions, chopped (for garnish)
Directions:
- Cook the jasmine rice: In a pot, bring 2 cups of water to a boil. Add the rice, reduce heat to low, cover, and let simmer for 15 minutes until tender. Fluff with a fork and set aside.
- In a bowl, toss the chicken pieces with cornstarch until evenly coated.
- Heat sesame oil in a large pan over medium-high heat. Add the chicken and cook for 5-6 minutes until golden brown and crispy.
- In a small bowl, whisk together soy sauce, honey, rice vinegar, ginger, garlic, sesame seeds, and red pepper flakes. Pour over the chicken and toss to coat. Cook for another 2 minutes until sauce thickens.
- In a separate pan, heat olive oil over medium heat. Add green beans and sauté for 4-5 minutes until tender-crisp.
- Serve the sesame chicken over jasmine rice with green beans on the side. Garnish with green onions and extra sesame seeds.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 450 kcal | Servings: 2 servings
Healthy Sesame Chicken with Green Beans and Rice: A Delicious and Nutritious Meal
Eating healthy doesn’t mean sacrificing flavor, and this Healthy Sesame Chicken with Green Beans and Rice proves just that. With its perfect blend of savory, slightly sweet, and nutty sesame flavor, this dish is a wonderful alternative to takeout, bringing an Asian-inspired meal straight to your kitchen with minimal effort. It combines crispy pan-fried chicken, sautéed green beans, and fluffy jasmine rice, all coated in a delicious sesame-soy sauce. Not only is it easy to make, but it’s also high in protein, fiber, and healthy fats, making it a well-balanced dish that fits into any diet.
This recipe is great for weeknight dinners, meal prep, or even a quick and satisfying lunch option. The combination of textures crispy chicken, tender vegetables, and soft rice makes every bite a delight. Plus, it is easily customizable, so you can swap ingredients to fit your dietary needs and preferences. Whether you are looking for a gluten-free meal, a low-calorie dinner, or a protein-packed dish, this sesame chicken will become one of your go-to favorites.
Why You’ll Love This Recipe
1. Better Than Takeout
One of the biggest reasons to love this dish is that it brings all the flavors of your favorite takeout meal without the excess oils, sugars, and preservatives. Store-bought or restaurant style sesame chicken is often deep-fried and coated in a sauce that contains high amounts of sugar and sodium. This homemade version allows you to control the ingredients, making it a much healthier alternative while still maintaining its signature taste.
2. Quick and Easy to Prepare
This recipe is beginner-friendly and can be made in under 30 minutes. Using simple ingredients like chicken breast, green beans, soy sauce, sesame oil, and honey, you can whip up a delicious meal with minimal prep work. The trick to getting that crispy texture on the chicken without deep frying is coating it with cornstarch before pan-frying, which helps create a light crust that absorbs the sauce beautifully.
3. High in Protein and Nutrients
Chicken breast is a lean protein source, making this dish an excellent choice for anyone looking to maintain muscle mass or stay full for longer periods. Green beans provide a healthy dose of fiber, vitamins A, C, and K, and essential minerals like iron and magnesium. Paired with jasmine rice, which provides carbohydrates for energy, this meal is nutritionally balanced and great for a post-workout meal or a satisfying lunch.
4. A Perfect Meal for Meal Prep
If you’re someone who likes to prepare meals ahead of time, this recipe is ideal. The chicken, green beans, and rice can all be stored in airtight containers and reheated without losing their texture or flavor. Since the sauce is made with natural thickeners like cornstarch and honey, it won’t separate or become too watery when reheated. This makes it an excellent choice for busy professionals, students, or parents looking to save time in the kitchen.
5. Customizable to Fit Your Diet
This recipe is versatile and can be adjusted to suit various dietary needs:
- Low-Carb/Keto: Swap the jasmine rice for cauliflower rice or shirataki noodles.
- Gluten-Free: Use tamari or coconut aminos instead of soy sauce.
- Vegetarian: Substitute tofu or tempeh for the chicken.
- Spicier Option: Add Sriracha, chili flakes, or a dash of hot sauce for extra heat.
The Magic of Sesame Oil and Soy Sauce
Two key ingredients that make this dish shine are sesame oil and soy sauce. These ingredients are staples in Asian cuisine and provide a depth of flavor that is both rich and umami-packed.
- Sesame Oil: Extracted from sesame seeds, this oil has a nutty aroma and slightly smoky flavor. It enhances the overall taste of the dish while adding heart-healthy fats and antioxidants.
- Soy Sauce: A fermented condiment made from soybeans, wheat, and salt, soy sauce provides the perfect balance of saltiness and umami. Opting for a low-sodium version helps keep the dish healthier without compromising taste.
These two ingredients, when combined with fresh garlic, ginger, and honey, create an irresistible sauce that coats the crispy chicken and tender green beans perfectly.
Tips for Cooking the Best Sesame Chicken
1. Get the Chicken Crispy Without Deep Frying
Traditional sesame chicken is deep-fried, which can make it high in unhealthy fats. In this recipe, pan-frying the chicken with a light cornstarch coating creates a crispy texture without excessive oil. Using a non-stick skillet or cast-iron pan also helps in achieving that golden-brown crust.
2. Use Fresh Green Beans for the Best Texture
While frozen green beans can be used in a pinch, fresh green beans provide a crunchier texture and better flavor. For an added smoky taste, you can roast or char them slightly before adding them to the dish.
3. Let the Sauce Thicken Naturally
Cornstarch helps thicken the sauce naturally when combined with heat. To get that perfect glossy and sticky consistency, allow the sauce to simmer for a minute or two after adding it to the pan. This step ensures the flavors meld together beautifully and coat the chicken evenly.
4. Balance Sweetness and Saltiness
Soy sauce adds saltiness, while honey provides natural sweetness. Adjust these two ingredients to your taste preference. If you like your sesame chicken a bit sweeter, add more honey. If you prefer a saltier dish, increase the soy sauce slightly.
Serving Suggestions
While this dish is perfect on its own, you can pair it with other sides to create a more fulfilling meal. Here are a few ideas:
- Steamed or Stir-Fried Vegetables: Add a side of broccoli, bok choy, or snap peas for extra nutrients.
- Noodles: Serve the sesame chicken over lo mein, rice noodles, or soba noodles for a different twist.
- Side Salad: A fresh Asian cucumber salad or a simple coleslaw complements the dish well.
- Soup: A light miso soup or egg drop soup pairs beautifully with this meal.
Conclusion
The Healthy Sesame Chicken with Green Beans and Rice is the perfect dish to add to your meal rotation. It’s a wholesome, flavorful, and easy-to-make meal that doesn’t compromise on taste. With its perfect balance of protein, fiber, and carbs, it is both satisfying and nutritious. Whether you’re making this for a quick weeknight dinner, meal prep, or a family gathering, it is sure to become a favorite.
By making this dish at home, you can enjoy the comfort of takeout flavors with the benefit of fresh, high-quality ingredients. Try this recipe today and discover a healthier way to enjoy sesame chicken!