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Ginger Soy Chicken with Steamed Edamame – A Simple Marinated Dish Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

If you’re looking for a quick, nutritious meal that’s packed with flavor, Ginger Soy Chicken with Steamed Edamame is the perfect choice!

This dish combines marinated chicken with the delightful umami of soy sauce and the warming spice of ginger, all served alongside vibrant, steamed edamame.

Not only is it incredibly tasty, but it’s also a fantastic option for anyone focused on weight loss.

Let’s explore this delicious recipe, why it’s a great addition to your meal plan, and how to prepare it effortlessly.

Why Choose Ginger Soy Chicken with Steamed Edamame?

When it comes to healthy eating, the right choices can make a world of difference. Here’s why this dish stands out:

  • High in Protein: Chicken is an excellent source of lean protein. A 3-ounce serving of cooked chicken breast contains about 26 grams of protein, which is essential for muscle repair and growth. According to the American Journal of Clinical Nutrition, meals rich in protein can enhance feelings of fullness and help with weight management.
  • Packed with Nutrients: Edamame, young soybeans, are not just a tasty side; they’re also a powerhouse of nutrients. One cup of cooked edamame provides around 17 grams of protein, 8 grams of fiber, and a wealth of vitamins and minerals, including vitamin K and folate. A study in the Journal of Nutrition highlights that diets rich in plant-based proteins can support weight management and overall health.
  • Flavorful and Satisfying: The combination of ginger and soy sauce creates a savory and aromatic profile that can make healthy eating much more enjoyable. Research published in Appetite suggests that flavorful meals can enhance satiety, making it easier to stick to a healthy eating plan.

Ingredients You’ll Need

Ready to cook up this delicious dish? Here’s what you’ll need for Ginger Soy Chicken with Steamed Edamame:

For the Ginger Soy Chicken:

  • 2 boneless, skinless chicken breasts (about 1 pound)
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
  • 2 cloves garlic, minced
  • 1 tablespoon honey (or maple syrup for a vegan option)
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon cornstarch (optional, for thickening)
  • Salt and pepper to taste
  • 2 green onions, chopped (for garnish)

For the Steamed Edamame:

  • 2 cups edamame (in pods)
  • Salt (to taste)
  • 1 teaspoon sesame seeds (optional, for garnish)

How to Make Ginger Soy Chicken with Steamed Edamame

Step 1: Marinate the Chicken

  • Prepare the Marinade: In a mixing bowl, whisk together the low-sodium soy sauce, grated ginger, minced garlic, honey, sesame oil, rice vinegar, and cornstarch (if using). This marinade will infuse your chicken with amazing flavor!
  • Marinate the Chicken: Place the chicken breasts in a shallow dish or resealable plastic bag. Pour the marinade over the chicken, ensuring it’s well coated. Cover and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for deeper flavor.

Step 2: Cook the Chicken

  • Preheat the Pan: Heat a non-stick skillet or grill pan over medium-high heat. If you’re using a grill, preheat it to medium heat.
  • Cook the Chicken: Remove the chicken from the marinade (discard the marinade). Season the chicken with a pinch of salt and pepper. Place the chicken in the heated skillet or on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
  • Let it Rest: Once cooked, remove the chicken from the pan and let it rest for a few minutes before slicing. This helps keep it juicy!

Step 3: Prepare the Edamame

  • Steam the Edamame: While the chicken is cooking, bring a pot of water to a boil. Place the edamame in a steamer basket and set it over the boiling water. Cover and steam for about 5-6 minutes, or until tender but still bright green.
  • Season the Edamame: Once cooked, remove the edamame from the steamer and sprinkle with salt. For an extra touch, you can add sesame seeds for a bit of crunch.

Step 4: Assemble the Dish

  • Slice the Chicken: After the chicken has rested, slice it into strips.
  • Serve: On a plate, arrange the sliced ginger soy chicken alongside a generous portion of steamed edamame.
  • Garnish: Sprinkle chopped green onions over the chicken for a fresh finish.

Nutritional Benefits of Ginger Soy Chicken with Steamed Edamame

This dish is not only delicious but also offers numerous health benefits:

  • Low in Calories: By choosing lean chicken and pairing it with edamame instead of heavier sides, this meal remains low in calories while being satisfying. A serving of this dish can be around 350-400 calories, depending on portion sizes.
  • Rich in Fiber: The edamame adds a significant amount of fiber, which is crucial for digestive health. The Institute of Medicine recommends that women consume 25 grams and men 38 grams of fiber daily, and this dish contributes to those goals nicely.
  • Antioxidant Properties: Ginger has been shown to have anti-inflammatory and antioxidant properties, which can benefit overall health. A study published in the Journal of Nutrition found that ginger can help reduce muscle pain and soreness, making it a great addition to your diet post-workout.

Serving Suggestions

While this dish is delightful on its own, consider these complementary additions:

  • Brown Rice or Quinoa: Serve the chicken and edamame over a bed of brown rice or quinoa for added fiber and whole grains.
  • Mixed Greens: Pair your meal with a side salad of mixed greens tossed in a light vinaigrette for extra veggies and nutrients.
  • Sautéed Vegetables: Add a side of sautéed vegetables like bell peppers, broccoli, or snap peas for more color and flavor.

Storage Tips

If you have leftovers, you can store the chicken and edamame in separate airtight containers in the refrigerator for up to 3 days.

To reheat, simply microwave gently, ensuring the chicken stays moist. Avoid reheating edamame multiple times to preserve its texture.

A Wholesome Meal for Any Day

Ginger Soy Chicken with Steamed Edamame is a delightful dish that proves healthy eating can be both flavorful and satisfying.

With its balance of lean protein and nutritious vegetables, this recipe is perfect for anyone looking to maintain a healthy lifestyle without sacrificing taste.

So the next time you’re in the mood for a quick and delicious meal, give this recipe a try. You’ll be amazed at how simple it is to whip up a dish that’s not only good for you but also a joy to eat!