Chicken and Green Beans

  

This delicious stir fry of healthy chicken and green beans is one of my absolute favorite things that I have cooked as of late!  Not only is is quick and easy to make, but it makes great use of the fresh beans that are available at the local farm markets at the moment!

It also goes together very quickly, which is a bonus to me. Especially in the summer months when we all have so many other things we want to be doing. Quick, easy, delicious and healthy works for me every time! 

 

Green beans are one of my favorite vegetables.  I love them crispy tender, not raw, but tender with a little bit of a bite to them.  They shine in this simple recipe! 

I also love chicken and we eat a lot of it here in my home.  Not only is it healthier for you than most other meats, but it is also incredibly adaptable, lending itself to a huge variety of preparations and tastes!

 

I had picked up a bag of fresh beans at the Spurr brother's farm market earlier this week and after having had a nice feed of them one night with some pork chops, I decided to try them in a stir fry with some chicken.

I love trying different things with my vegetables and stir frying them is one of my favorite things to do.  Add to that chicken and a tasty sauce and you have a winner of a dinner! 

 

Stir fries make great mid week suppers. Quick and easy to prepare, they go together in minutes and are relatively healthy and simple to make.

I kept the fat content down on this version. If you have a great non-stick pan you really don't need to use a lot of fat. My pans are stainless steel by Lagostina and I love them.

 

I received them quite by accident actually. I had ordered myself an air fryer. The company made a mistake and sent this set of pots and pans instead.  

I never did get the air fryer, but was allowed to keep the pots and pans.  How lucky can a person get! They are the nicest pots and pans I have ever had!

 

WHAT YOU NEED TO MAKE CHICKEN AND GREEN BEANS

Its really very simple. Quantities are given for two servings, but can easily be doubled to serve four.

• 2 tsp canola oil, divided
• 3/4 cup (94g) fresh green beans, trimmed and cut into 1-inch pieces
• 1/2 pound boneless, skinless chicken breast, cut into 1 inch cubes
• 1/2 tsp garlic powder (not salt)
• 1/2 tsp onion powder (not salt)
• salt and black pepper to taste
• pinch red chili flakes
• 2 TBS chicken stock or water
• 2 TBS soy sauce
• 1 1/2 TBS honey
• 1 tsp cornstarch mixed with 1/2 TBS cold water

 

You don't have to use green beans in this quick and easy stir fry. You could also use asparagus if that is all you have, or really any other vegetable or combination of vegetables.  

You could also use chicken thighs, cut into chunks, if you would rather.  I love chicken thighs. They have much more flavor than the breasts.

They are also a bit fattier, so if you are watching your fat and cholesterol intake, the breast meat is much better for you. If you want to use thighs though, do trim as much fat from them as you can.

You could use fresh garlic if you wanted to, but I chose to use the powder because I was also using onion powder.  Make sure you use the powders and not the flavored salts.

The dry chili flakes add just a tiny hint of heat. You can totally leave them out if you wish.

 

HOW TO MAKE HEALTHY CHICKEN AND GREEN BEANS

Nothing could be quicker or easier!  Trust me on this! If you do the work of prepping your chicken and green beans ahead of time, it will go even quicker.

Begin by tossing  your chunks of chicken together with the garlic and onion powders, salt, pepper, and chili flakes. Set aside.

Heat 1/2 tsp of the oil in a heavy bottomed skillet over medium heat. Add the green beans and cook for 3 to 4 minutes, until crispy tender. Remove and keep warm.

Add the remaining oil to the pan and increase the heat to high. Add the chicken chunks in one layer. Cook until they are browned on the side touching the pan. (They should release from the pan easily.) Flip over and brown the other side. Cook, stirring until cooked through.

 

Return the beans to the pan and cook for a few more minutes.

Whisk together the chicken broth, honey and soy sauce. Pour this over the chicken and the green beans. Cook for about 30 seconds.

Whisk in the cornstarch/water slurry. Cook for a minute longer until the mixture boils and thickens, stirring constantly.

Serve immediately.

 

I chose to serve this with some steamed basmati rice. You can get pouches of it already cooked these days.  Simply pop into the microwave and heat up. One pouch is the perfect size for just two people!  I use them all the time and they come in a variety of flavors.

Altogether this was a really delicious meal, with tender flavor filled chicken,  plenty of color and lovely textures!!! 

 

If you love stir frying, you might like a few of these other options. All are quick, easy and delicious!

 

LEMON CHICKEN STIR FRY - A delicious mix of tender chicken and a variety of crisp vegetables in a lush lemon sauce.  Served on top of angel hair pasta.  Incredibly tasty!! 

QUICK CHICKEN CHOW MEIN - A mix of crispy stir fried vegetables . . .  cabbage, celery, green pepper, red onion and carrot, along with chicken, noodles and a tasty sauce. Delicious!

QUICK AND EASY PEPPER STEAK - A restaurant quality meal that can easily be made in the comfort of your own home. With plenty of steak, onions and peppers in a lush sauce. That makes it a winner in my books!

Chicken and Green Beans

Yield: 2

Author: Marie Rayner

Prep time: 10 MinCook time: 20 MinTotal time: 30 Min

Quick, to make, healthy, easy and delicious!

Ingredients

• 2 tsp canola oil, divided
• 3/4 cup (94g) fresh green beans, trimmed and cut into 1-inch pieces
• 1/2 pound boneless, skinless chicken breast, cut into 1 inch cubes
• 1/2 tsp garlic powder (not salt)
• 1/2 tsp onion powder (not salt)
• salt and black pepper to taste
• pinch red chili flakes
• 2 TBS chicken stock or water
• 2 TBS soy sauce
• 1 1/2 TBS honey
• 1 tsp cornstarch mixed with 1/2 TBS cold water

Instructions

1. Toss your chunks of chicken together with the garlic and onion powders, salt, pepper, and chili flakes. Set aside.
2. Heat 1/2 tsp of the oil in a heavy bottomed skillet over medium heat. Add the green beans and cook for 3 to 4 minutes, until crispy tender. Remove and keep warm.
3. Add the remaining oil to the pan and increase the heat to high. Add the chicken chunks in one layer. Cook until they are browned on the side touching the pan. (They should release from the pan easily.) Flip over and brown the other side. Cook, stirring until cooked through.
4. Return the beans to the pan and cook for a few more minutes.
5. Whisk together the chicken broth, honey and soy sauce. Pour this over the chicken and the green beans. Cook for about 30 seconds.
6. Whisk in the cornstarch/water slurry. Cook for a minute longer until the mixture boils and thickens, stirring constantly.
7. Serve immediately.

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