Indulge in a delightful and nutritious meal with our Healthy Sesame Chicken with Green Beans and Rice. This dish features tender chicken breast pieces glazed in a flavorful sesame sauce, complemented by crisp green beans and fluffy white rice. The combination of coconut aminos, honey, and fresh lime imparts a harmonious balance of sweet and savory notes, making it a perfect choice for those seeking a wholesome yet delicious dinner option.
Ideal for busy weeknights, this recipe comes together in just 25 minutes, ensuring you can enjoy a home-cooked meal without the hassle. The use of fresh ingredients and a simple cooking process makes it not only tasty but also a healthy addition to your meal rotation. Whether you’re cooking for yourself or the whole family, this Healthy Sesame Chicken with Green Beans and Rice is sure to satisfy your taste buds and nourish your body.
Full recipe:
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1/2 tablespoon avocado oil
- 2 cups fresh green beans, trimmed
- 1 cup cooked white rice
For the Sauce:
- 1/4 cup coconut aminos (or low-sodium soy sauce)
- 1 tablespoon honey
- 1 tablespoon toasted sesame oil
- 1/2 teaspoon ground ginger
- 1 tablespoon minced garlic
- 2 tablespoons rice vinegar
- 1/4 teaspoon black pepper
- 1 teaspoon lime zest
- 1 tablespoon lime juice
- 1 tablespoon sesame seeds, for garnish
Directions:
- Cook the Chicken: In a large skillet over medium heat, heat the avocado oil. Add the chicken cubes and sauté until browned on all sides and cooked through, approximately 10–12 minutes.
- Prepare the Sauce: While the chicken is cooking, whisk together coconut aminos, honey, toasted sesame oil, ground ginger, minced garlic, rice vinegar, black pepper, lime zest, and lime juice in a small bowl until well combined.
- Steam the Green Beans: In a separate pot, steam the green beans until tender-crisp, about 3–4 minutes. Drain and set aside.
- Combine Sauce and Chicken: Once the chicken is cooked, remove it from the skillet and set aside. Pour the prepared sauce into the same skillet and cook over medium heat for 3–5 minutes, stirring constantly until the sauce thickens and begins to bubble.
- Add Chicken to Sauce: Return the cooked chicken to the skillet, tossing to coat it evenly with the sauce.
- Serve: Plate the cooked rice and steamed green beans, then top with the saucy sesame chicken. Garnish with sesame seeds and serve hot.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: Approximately 400 kcal per serving | Servings: 4
Healthy Sesame Chicken with Green Beans and Rice – A Perfectly Balanced Meal
Sesame chicken is a well-loved dish found in many Asian-inspired recipes, known for its rich, nutty flavors and caramelized glaze. This Healthy Sesame Chicken with Green Beans and Rice is a lightened-up version of the classic takeout favorite, offering a nutrient-dense, high-protein meal without the heavy oils and sugars often found in restaurant-style versions. This dish combines lean protein, fresh vegetables, and whole grains, making it a well-balanced meal that supports a healthy lifestyle. The flavorful sesame-ginger sauce gives the chicken a deliciously savory and slightly sweet glaze, while the green beans add crunch and fiber. Served over fluffy rice, this dish is satisfying, nutritious, and perfect for meal prep.
The Origins and Inspiration Behind Sesame Chicken
Sesame chicken originated as a Chinese-American dish, inspired by traditional Asian flavors and cooking techniques. It gained popularity in North America for its combination of crispy fried chicken tossed in a sweet and tangy sesame sauce. However, most takeout versions are deep-fried and loaded with excess sugar, sodium, and unhealthy fats. This healthier version eliminates deep-frying and instead uses lean chicken breast, a lighter sesame sauce, and nutrient-rich green beans. The sauce is naturally sweetened with honey and flavored with ginger, garlic, and coconut aminos (a soy sauce alternative) to create the perfect balance of umami and sweetness. It’s a better-for-you alternative that doesn’t compromise on taste.
Why This Recipe is the Best Choice
A Nutritious and Well-Balanced Meal
This meal provides the perfect balance of lean protein, fiber-rich vegetables, and wholesome carbohydrates:
- Protein: Chicken breast is a lean, high-protein option that helps with muscle repair and satiety.
- Healthy Carbohydrates: White or brown rice offers a steady source of energy, while you can also opt for cauliflower rice for a low-carb version.
- Essential Nutrients: Green beans add vitamin C, vitamin K, fiber, and antioxidants, supporting immune health and digestion.
No Deep Frying – A Lighter Alternative
- Unlike the traditional crispy sesame chicken, this version is pan-seared instead of deep-fried. Using avocado oil keeps it light while still adding a depth of flavor.
A Perfect Meal Prep Recipe
This dish stores well in the fridge, making it a great option for meal prep:
- Make ahead and store in airtight containers for up to 4 days.
- Easy to reheat without losing flavor or texture.
- Customizable with different grains or additional vegetables.
Quick and Easy – Ready in 25 Minutes
- With a simple cooking method and minimal ingredients, this meal can be prepared in just 25 minutes. It’s perfect for a busy weeknight dinner or a healthy meal prep option.
Key Ingredients and Their Health Benefits
Chicken Breast – Lean and Protein-Packed
- High in protein (about 31g per serving) to support muscle growth and weight management.
- Low in fat, making it an excellent option for those looking to eat lean.
Green Beans – Loaded with Fiber and Antioxidants
- Packed with fiber, vitamin C, and antioxidants that support gut health and boost immunity.
- Helps regulate blood sugar levels and keeps you full for longer.
Sesame Oil – A Source of Healthy Fats
- Rich in antioxidants and heart-healthy fats that help reduce inflammation.
- Adds a deep, nutty flavor to the dish without excessive calories.
Coconut Aminos – A Soy Sauce Alternative
- Lower in sodium than traditional soy sauce.
- Adds an umami-rich flavor while keeping the dish gluten-free.
Ginger and Garlic – Natural Anti-Inflammatory Superfoods
- Ginger aids in digestion and reduces inflammation.
- Garlic helps boost immunity and adds robust flavor.
Rice – A Wholesome Carbohydrate
- Provides sustained energy without causing rapid blood sugar spikes.
- Opt for brown rice for extra fiber or cauliflower rice for a low-carb alternative.
Best Ways to Serve Sesame Chicken
Traditional Style
- Serve over steamed jasmine or brown rice for a classic meal.
Low-Carb Option
- Swap rice for cauliflower rice or zucchini noodles to reduce carbs.
Extra Crunch
- Sprinkle with crushed cashews or almonds for added texture.
Spicy Kick
- Drizzle with sriracha or chili flakes for a spicy sesame version.
Storage and Meal Prep Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: The cooked sesame chicken (without rice) can be frozen for up to 2 months.
- Reheat: Warm in a pan over medium heat or in the microwave for 1-2 minutes, adding a splash of water if needed.
Fun Variations to Try
Peanut Butter Twist
- Add 1 tablespoon of peanut butter to the sauce for a creamier, nutty flavor.
Orange Sesame Chicken
- Substitute lime juice with fresh orange juice and zest for a citrusy version.
Tofu Sesame Stir-Fry
- Replace chicken with tofu or tempeh for a vegetarian option.
Conclusion
This Healthy Sesame Chicken with Green Beans and Rice is a game-changer for those looking for a nutritious yet incredibly flavorful meal. It’s a quick, one-pan dish that satisfies cravings while keeping things healthy. With a perfect balance of lean protein, fresh vegetables, and a savory-sweet sesame glaze, this recipe is ideal for busy weeknights, meal prep, or a wholesome family dinner. Not only is this dish easy to make, but it also allows for customization based on your dietary needs. Whether you prefer it spicy, citrusy, or with a crunchy topping, this meal can be tailored to fit your taste preferences.
