Healthy Sesame Chicken with Green Beans and Rice – A Nutritious

If you love takeout-style sesame chicken but want a healthier, homemade version, this Healthy Sesame Chicken with Green Beans and Rice is the perfect choice! Made with lean chicken, crisp-tender green beans, and a light, savory sesame sauce, this dish is packed with protein, fiber, and delicious flavors without being overly heavy.

It’s a one-pan meal that comes together in under 30 minutes, making it ideal for busy weeknights, meal prep, or a balanced homemade dinner.

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Ingredients for Healthy Sesame Chicken with Green Beans and Rice

the Chicken:

• 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 tablespoon cornstarch
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon olive oil or sesame oil

the Sesame Sauce:

• ¼ cup (60ml) low-sodium soy sauce
• 2 tablespoons honey (or maple syrup for a natural option)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon cornstarch (to thicken)
• ½ teaspoon red pepper flakes (optional, for spice)

the Green Beans & Rice:

• 2 cups cooked brown or jasmine rice
• 2 cups fresh green beans, trimmed and cut into 2-inch pieces
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper

Garnishing (Optional):

• Toasted sesame seeds
• Sliced green onions
• Extra red pepper flakes
• Lemon or lime wedges

Kitchen Equipment Needed

• Large skillet or wok
• Medium saucepan for rice
• Mixing bowls
• Whisk
• Tongs or spatula

Step-by-Step Instructions

1. Cook the Rice

1. In a medium saucepan, bring 4 cups of water to a boil.
2. Add 2 cups of rice, reduce heat to low, cover, and simmer for 15 minutes (or according to package instructions).
3. Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.

2. Prepare the Chicken

1. In a bowl, toss chicken pieces with cornstarch, salt, and black pepper.
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
3. Add chicken and cook for 5-6 minutes, stirring occasionally, until golden brown and cooked through.
4. Remove chicken from the skillet and set aside.

3. Sauté the Green Beans

1. In the same skillet, add 1 tablespoon olive oil.
2. Add green beans, salt, and black pepper.
3. Stir-fry for 3-4 minutes, until crisp-tender.
4. Remove from skillet and set aside.

4. Make the Sesame Sauce

1. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, ginger, garlic, cornstarch, and red pepper flakes.
2. Pour the sauce into the skillet and bring to a simmer over medium heat.
3. Stir continuously for 1-2 minutes, until slightly thickened.

5. Combine Everything & Serve

1. Return the cooked chicken and green beans to the skillet.
2. Toss everything together until evenly coated in the savory sesame sauce.
3. Serve immediately over fluffy rice, garnished with sesame seeds and green onions.

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Expert Tips for the Best Healthy Sesame Chicken

Use fresh green beans – They stay crisp and vibrant in the dish.
Don’t overcook the sauce – It thickens quickly, so stir frequently.
Toast the sesame seeds – This enhances their nutty flavor and aroma.

Common Mistakes to Avoid

Overcrowding the pan – Cook in batches to keep the chicken crispy.
Skipping the cornstarch coating – It helps create the perfect sauce consistency.
Overcooking the green beans – Keep them slightly crisp for the best texture.

Serving and Presentation Ideas

• Serve with steamed broccoli or roasted sweet potatoes for extra nutrients.
• Add a side of miso soup or cucumber salad for a balanced meal.
• Drizzle with extra sesame oil for a richer, nutty flavor.

How to Store & Reheat Leftovers

Storage:

• Store leftovers in an airtight container in the refrigerator for up to 4 days.

Reheating:

• Stovetop: Warm over low heat with a splash of water to loosen the sauce.
• Microwave: Heat in 30-second intervals, stirring between each.

Freezing:

• Freeze cooked chicken and sauce separately for up to 2 months.
• Thaw in the fridge overnight before reheating.

Variations and Substitutions

• Make it vegetarian – Swap chicken for tofu or chickpeas.
• Use quinoa instead of rice for added protein and fiber.
• Add mushrooms or bell peppers for extra flavor and nutrients.

What to Serve with Healthy Sesame Chicken

• Asian-style slaw with sesame dressing
• Garlic roasted asparagus
• Chilled soba noodle salad

Frequently Asked Questions (FAQ)

Can I use frozen green beans?

Yes! Just thaw and pat dry before adding them to the skillet.

Is this dish gluten-free?

Yes! Just use tamari or coconut aminos instead of soy sauce.

How do I make this dish spicier?

Add extra red pepper flakes, sriracha, or chopped fresh chilies.

Conclusion

This Healthy Sesame Chicken with Green Beans and Rice is a nutritious, flavorful, and easy-to-make meal that’s perfect for any night of the week. With lean protein, fiber-rich veggies, and a deliciously light sesame sauce, it’s a great alternative to takeout!

Try this recipe today and let us know how it turned out! Don’t forget to subscribe for more healthy and delicious dinner ideas!

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Calories Per Serving

Approximate Calories: 420 kcal per serving (based on 4 servings).

Preparation Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Serves: 4

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