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Chicken and Green Bean Stir-Fry in A Garlic-Soy Sauce – A Quick Weight Loss Recipe

Last Updated on January 3, 2025 by Arif Chowdhury

If you’re looking for a quick, delicious meal that supports your weight loss goals, look no further than this Chicken and Green Bean Stir-Fry!

Packed with protein, vibrant veggies, and a savory garlic-soy sauce, this dish is not just healthy but also incredibly satisfying.

In under 30 minutes, you can whip up a meal that’s bursting with flavor and nutrition—perfect for busy weeknights or meal prep!

Why Choose Chicken and Green Beans?

The Power of Chicken

Chicken is a fantastic source of lean protein, which is essential for building and repairing tissues, and it plays a crucial role in weight loss.

A typical 3-ounce serving of skinless chicken breast contains about 26 grams of protein and only 140 calories. This high protein content helps keep you full longer, reducing the likelihood of snacking on unhealthy foods later in the day.

Adding chicken to your meals can also aid in muscle maintenance during weight loss, making it a smart choice for anyone looking to shed pounds.

The Benefits of Green Beans

Green beans are often overlooked but are a powerhouse of nutrition. They are low in calories—only about 31 calories per cup—and high in fiber, which is great for digestion.

Fiber-rich foods can help you feel fuller for longer, making it easier to stick to your weight loss goals. Additionally, green beans are packed with vitamins A, C, and K, which are essential for maintaining good health.

Did you know that just one cup of green beans provides nearly 20% of your daily recommended intake of vitamin C? This vitamin is vital for immune function and skin health.

Nutritional Facts

This Chicken and Green Bean Stir-Fry is not only quick to prepare but also offers a balanced nutritional profile:

  • Calories: Approximately 350 per serving
  • Protein: 30 grams
  • Fat: 10 grams
  • Carbohydrates: 25 grams
  • Fiber: 6 grams

With these numbers, you can enjoy a satisfying meal without the guilt!

Ingredients You’ll Need

To make this delightful Chicken and Green Bean Stir-Fry, gather the following ingredients:

For the Stir-Fry:

  • 1 pound of boneless, skinless chicken breast, sliced into thin strips
  • 2 cups of fresh green beans, trimmed
  • 3 cloves of garlic, minced
  • 1 tablespoon of fresh ginger, minced
  • 2 tablespoons of soy sauce (low-sodium preferred)
  • 1 tablespoon of sesame oil (or olive oil)
  • 1 tablespoon of rice vinegar
  • 1 teaspoon of honey or maple syrup (optional)
  • Salt and pepper to taste
  • Sesame seeds and chopped scallions for garnish (optional)

Step-by-Step Preparation

Step 1: Prepare Your Ingredients

  • Slice the Chicken: Start by slicing the chicken breast into thin strips. This will help it cook quickly and evenly.
  • Trim the Green Beans: Wash and trim the ends off the green beans. You want them to be bite-sized but still crisp.
  • Mince Garlic and Ginger: Prepare your garlic and ginger so they’re ready for cooking.

Step 2: Cook the Chicken

  • Heat the Pan: In a large skillet or wok, heat the sesame oil over medium-high heat. This oil adds a lovely flavor and is perfect for stir-frying.
  • Add the Chicken: Once the oil is hot, add the sliced chicken to the pan. Season with salt and pepper. Cook for about 5-7 minutes, stirring frequently, until the chicken is golden brown and cooked through.
  • Remove the Chicken: Once cooked, remove the chicken from the skillet and set it aside on a plate.

Step 3: Stir-Fry the Veggies

  • Add Green Beans: In the same skillet, add the trimmed green beans. Stir-fry for about 3-4 minutes until they start to become tender but still retain some crunch.
  • Add Garlic and Ginger: Toss in the minced garlic and ginger, cooking for another minute until fragrant. Be careful not to burn them!

Step 4: Combine and Season

  • Return the Chicken: Add the cooked chicken back into the skillet with the green beans.
  • Add the Sauce: Pour in the soy sauce, rice vinegar, and honey (if using). Stir everything together, ensuring the chicken and green beans are well coated in the sauce. Cook for another 2-3 minutes to heat through and let the flavors meld.

Step 5: Serve and Garnish

  • Plate the Dish: Once everything is cooked to your liking, transfer the stir-fry to serving plates.
  • Garnish: Sprinkle with sesame seeds and chopped scallions for an extra touch of flavor and presentation.

Tips for Customization

This Chicken and Green Bean Stir-Fry is highly versatile! Here are some ways to make it your own:

  • Add More Vegetables: Feel free to toss in bell peppers, snap peas, or broccoli for added color and nutrition.
  • Spice It Up: If you enjoy heat, add a splash of sriracha or some red pepper flakes to the stir-fry.
  • Make It Vegetarian: Substitute the chicken with tofu or tempeh, and adjust the cooking time accordingly.

The Importance of Home Cooking

Cooking at home allows you to control ingredients and portion sizes, which is crucial for maintaining a healthy diet.

Plus, it can be a fun and rewarding activity! You can make it a family affair by involving kids or partners in the preparation process, turning dinner into quality time spent together.

The Science of Stir-Frying

Stir-frying is a cooking method that retains the nutrients in vegetables while providing a quick and flavorful meal option. By cooking at high heat for a short amount of time, you lock in flavors and textures.

Studies show that stir-frying can preserve up to 70% of vegetables’ nutrients, making it a healthy cooking technique.

A Tasty Way to Stay Healthy

This Chicken and Green Bean Stir-Fry is more than just a meal; it’s a celebration of flavors, nutrients, and the joy of cooking.

With its quick preparation time and health benefits, it fits perfectly into a busy lifestyle while keeping you on track with your weight loss goals.

So, grab your ingredients, fire up that skillet, and enjoy a delicious, guilt-free dinner tonight!