Name: Speedy Chicken and Green Beans
Ingredients: 1.5 lbs Boneless, Skinless Chicken Breasts: The lean protein base of our dish. Cut these into uniform, bite-sized pieces (about 1-inch cubes) for quick and even cooking. You can also use chicken thighs if you prefer darker meat, just adjust cooking time slightly.; 1 lb Fresh Green Beans: Look for bright green, firm beans. Trim the ends and cut them into manageable 1.5 to 2-inch pieces. This size ensures they cook quickly while retaining some crunch.; 2 Tablespoons Olive Oil or Avocado Oil: Used for sautéing. Choose a neutral-flavored oil with a reasonably high smoke point suitable for stir-frying.; 3 Cloves Garlic: Finely minced or pressed. This aromatic powerhouse builds the foundational flavour of the sauce. Adjust amount based on your love for garlic!; 1 Tablespoon Fresh Ginger: Finely minced or grated. Adds a warm, zesty counterpoint to the garlic. Fresh ginger offers the best flavour, but ginger paste can work in a pinch.; 1/4 Cup Low-Sodium Soy Sauce: The savoury, umami backbone of the sauce. Use low-sodium to better control the saltiness. Tamari or coconut aminos can be substituted for a gluten-free option.; 2 Tablespoons Water or Low-Sodium Chicken Broth: Helps create the sauce volume and prevents it from becoming too thick or salty. Broth adds a little extra depth of flavour.; 1 Tablespoon Honey or Maple Syrup: Adds a touch of sweetness to balance the savory soy sauce. Adjust the amount to your preference. Brown sugar can also be used.; 1 Teaspoon Sesame Oil: Toasted sesame oil adds a distinctive nutty aroma and flavour. A little goes a long way; it’s typically added towards the end of cooking.; 1 Tablespoon Cornstarch: Mixed with a bit of cold water to create a slurry. This is the key to thickening the sauce so it coats the chicken and beans nicely.; Optional: Red Pepper Flakes: A pinch (or more!) for those who like a little heat. Add with the garlic and ginger.; Optional Garnish: Sesame Seeds & Sliced Green Onions: Toasted sesame seeds add texture and visual appeal, while fresh green onions provide a mild, fresh bite.

Ingredients

Scale

Here’s what you’ll need to create this delicious and quick meal:

1.5 lbs Boneless, Skinless Chicken Breasts: The lean protein base of our dish. Cut these into uniform, bite-sized pieces (about 1-inch cubes) for quick and even cooking. You can also use chicken thighs if you prefer darker meat, just adjust cooking time slightly.
1 lb Fresh Green Beans: Look for bright green, firm beans. Trim the ends and cut them into manageable 1.5 to 2-inch pieces. This size ensures they cook quickly while retaining some crunch.
2 Tablespoons Olive Oil or Avocado Oil: Used for sautéing. Choose a neutral-flavored oil with a reasonably high smoke point suitable for stir-frying.
3 Cloves Garlic: Finely minced or pressed. This aromatic powerhouse builds the foundational flavour of the sauce. Adjust amount based on your love for garlic!
1 Tablespoon Fresh Ginger: Finely minced or grated. Adds a warm, zesty counterpoint to the garlic. Fresh ginger offers the best flavour, but ginger paste can work in a pinch.
1/4 Cup Low-Sodium Soy Sauce: The savoury, umami backbone of the sauce. Use low-sodium to better control the saltiness. Tamari or coconut aminos can be substituted for a gluten-free option.
2 Tablespoons Water or Low-Sodium Chicken Broth: Helps create the sauce volume and prevents it from becoming too thick or salty. Broth adds a little extra depth of flavour.
1 Tablespoon Honey or Maple Syrup: Adds a touch of sweetness to balance the savory soy sauce. Adjust the amount to your preference. Brown sugar can also be used.
1 Teaspoon Sesame Oil: Toasted sesame oil adds a distinctive nutty aroma and flavour. A little goes a long way; it’s typically added towards the end of cooking.
1 Tablespoon Cornstarch: Mixed with a bit of cold water to create a slurry. This is the key to thickening the sauce so it coats the chicken and beans nicely.
Optional: Red Pepper Flakes: A pinch (or more!) for those who like a little heat. Add with the garlic and ginger.
Optional Garnish: Sesame Seeds & Sliced Green Onions: Toasted sesame seeds add texture and visual appeal, while fresh green onions provide a mild, fresh bite.

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Instructions

Follow these simple steps to whip up your Speedy Chicken and Green Beans:

Prepare the Chicken: Ensure your chicken breasts are cut into uniform, bite-sized pieces (about 1-inch). Pat the chicken pieces thoroughly dry with paper towels. This step is crucial for getting a good sear instead of steaming the chicken. Season lightly with salt and pepper if desired (remember the soy sauce is salty).
Prepare the Green Beans: Wash the green beans, trim off the stem ends, and cut them into roughly 1.5 to 2-inch lengths. Set aside.
Prepare Aromatics & Sauce: Finely mince the garlic and ginger. In a small bowl, whisk together the low-sodium soy sauce, water or chicken broth, honey or maple syrup, and sesame oil. In a separate tiny bowl or cup, mix the cornstarch with 2 tablespoons of cold water until smooth – this is your slurry. Keep it nearby, as you may need to give it a quick stir again before using.
Cook the Chicken: Heat 1 tablespoon of olive or avocado oil in a large skillet or wok over medium-high heat. Once the oil shimmers, carefully add the chicken pieces in a single layer, being careful not to overcrowd the pan (cook in batches if necessary). Let the chicken cook undisturbed for 2-3 minutes per side, until golden brown and cooked through. Remove the cooked chicken from the skillet and set it aside on a plate.
Sauté Aromatics & Green Beans: Add the remaining 1 tablespoon of oil to the same skillet. Reduce the heat slightly to medium. Add the minced garlic and ginger (and red pepper flakes, if using). Sauté for about 30 seconds until fragrant – be careful not to burn the garlic.
Cook Green Beans: Add the prepared green beans to the skillet. Stir-fry for 3-5 minutes. You want them to become bright green and slightly tender but still retain a good crunch (crisp-tender). If the pan seems too dry, you can add a tablespoon or two of water or broth to help steam the beans slightly as they cook.
Combine and Sauce: Return the cooked chicken to the skillet with the green beans. Give the prepared sauce (soy sauce mixture) a quick stir and pour it over the chicken and beans. Bring the mixture to a gentle simmer, stirring to coat everything evenly.
Thicken the Sauce: Give the cornstarch slurry another quick stir (cornstarch settles quickly) and pour it into the simmering sauce while stirring constantly. Continue to stir and cook for about 1-2 minutes, until the sauce thickens to your desired consistency, coating the chicken and green beans nicely.
Serve: Remove the skillet from the heat. Taste and adjust seasoning if necessary (you might want a touch more soy sauce or honey). Serve immediately, garnished with toasted sesame seeds and sliced green onions, if desired.

Nutrition

Serving Size: one normal portion
Calories: 450
Sodium: 700mg
Fat: 20g
Fiber: 6g
Protein: 40g