Healthy Sesame Chicken with Green Beans and Rice

Introduction

If you’re looking for a nutritious, protein-packed, and easy dinner, this Healthy Sesame Chicken with Green Beans and Rice is the perfect recipe! It’s a balanced meal featuring lean chicken, fiber-rich green beans, and wholesome rice, all tossed in a flavorful sesame sauce.

This dish is great for those wanting healthy lunches to meal prep, gut health dinner ideas, or healthy lactose-free recipes. It’s quick to make, naturally dairy-free, and ideal for meal prep dinners for the week. Plus, it’s a healthy Chinese food meal prep option that tastes just as delicious as takeout—without the extra sodium or additives!

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Why You’ll Love This Sesame Chicken with Green Beans and Rice

• High in Protein & Greens – A perfect blend of lean protein and nutrient-dense vegetables.
• Quick & Easy – Ready in under 30 minutes, making it perfect for healthy quick weeknight dinners.
• Meal-Prep Friendly – Stays fresh in the fridge for days, great for healthy lunches with protein.
• Lactose-Free & Gut-Healthy – No dairy, packed with fiber, and full of digestion-friendly ingredients.
• Better Than Takeout – A healthy Asian chicken and green beans recipe with clean ingredients.

Ingredients for Sesame Chicken with Green Beans and Rice

Here’s everything you need for this delicious chicken, rice, and green beans meal:

For the Chicken & Green Beans:

• 1 lb boneless, skinless chicken breast (cut into bite-sized pieces)
• 2 cups fresh green beans (trimmed)
• 2 tablespoons olive oil
• 1 teaspoon sesame oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 teaspoon sesame seeds (for garnish)
• 1 green onion (chopped, for garnish)

For the Sesame Sauce:

• ¼ cup low-sodium soy sauce (or coconut aminos for a gluten-free option)
• 2 tablespoons honey (or maple syrup for natural sweetness)
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger (grated)
• 2 cloves garlic (minced)
• 1 teaspoon cornstarch (mixed with 2 tablespoons water for thickening)

For Serving:

• 2 cups cooked rice (white, brown, or jasmine)

Kitchen Equipment Needed

• Large skillet or wok
• Small mixing bowl
• Measuring cups and spoons
• Cutting board and knife
• Wooden spoon or spatula

How to Make Sesame Chicken with Green Beans and Rice

Step 1: Cook the Chicken

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces, season with salt and black pepper, and cook for 5-7 minutes until golden brown and fully cooked. Remove from the pan and set aside.

Step 2: Sauté the Green Beans

In the same pan, add 1 tablespoon of olive oil and the green beans. Stir-fry for 3-5 minutes, until they are tender but still crisp. Remove from the pan and set aside.

Step 3: Make the Sesame Sauce

In a small bowl, whisk together the soy sauce, honey, rice vinegar, ginger, and garlic. In a separate small cup, mix 1 teaspoon of cornstarch with 2 tablespoons of water, then stir it into the sauce mixture.

Step 4: Combine Everything

Return the chicken and green beans to the pan and pour the sesame sauce over them. Cook for 2-3 minutes, stirring frequently, until the sauce thickens and coats the ingredients evenly.

Step 5: Serve & Garnish

Serve the sesame chicken and green beans over a bowl of steamed rice. Garnish with sesame seeds and chopped green onions. Enjoy!

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Recipe Tips & Tricks

• For Extra Flavor – Let the chicken marinate in soy sauce, garlic, and ginger for 10 minutes before cooking.
• Make It Spicy – Add a pinch of red pepper flakes or sriracha to the sauce.
• Use Fresh Ingredients – Fresh ginger and garlic give the best flavor, but ground versions can be used in a pinch.
• Double the Sauce – If you love extra sauce, make 1.5x the recipe for extra flavor to drizzle over the rice.

Common Mistakes to Avoid

• Overcooking the Chicken – Keep an eye on the chicken to prevent it from drying out.
• Not Thickening the Sauce – Always mix cornstarch with water before adding to avoid clumps.
• Skipping the High Heat Cooking – Stir-frying at high heat helps lock in the flavors and keep the veggies crisp.

Variations & Substitutions

• Swap the Protein – Use shrimp, tofu, or ground turkey instead of chicken.
• Low-Carb Option – Serve over cauliflower rice or zucchini noodles.
• Soy-Free Alternative – Replace soy sauce with coconut aminos.
• Extra Veggies – Add bell peppers, carrots, or mushrooms for more nutrients.

Serving Suggestions

This healthy Chinese food meal prep pairs well with:

• Steamed bok choy – Adds extra greens to the meal.
• Miso soup – A light and healthy appetizer.
• Cucumber salad – A refreshing side with a crunch.

How to Store & Reheat Leftovers

Refrigeration:

Store in an airtight container in the fridge for up to 4 days.

Reheating:

Microwave for 1-2 minutes, or reheat in a pan over medium heat for 5 minutes.

Freezing:

Freeze for up to 2 months. Thaw overnight in the fridge before reheating.

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FAQs

1. Can I meal prep this recipe?

Yes! Divide into containers and store in the fridge for an easy healthy lunch to meal prep.

2. Is this dish gluten-free?

Use gluten-free soy sauce or coconut aminos for a gluten-free version.

3. Can I use frozen green beans?

Yes! Let them thaw slightly before cooking to remove excess moisture.

4. Can I make this without rice?

Absolutely! Serve it with quinoa, cauliflower rice, or lettuce wraps for a low-carb option.

Conclusion

This Healthy Sesame Chicken with Green Beans and Rice is a perfect blend of protein, fiber, and delicious Asian-inspired flavors. Whether you’re looking for healthy quick weeknight dinners, a gut-health dinner idea, or a meal prep dinner for the week, this recipe has you covered.

With tender chicken, crisp green beans, and a savory sesame sauce, this meal is as tasty as takeout but made with clean, wholesome ingredients. Try this chicken rice and green beans recipe today and enjoy a satisfying, healthy lactose-free meal that’s easy to make!

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