High Protein Stir-Fried Chicken with Green Beans
Elevate your weeknight dinners with this quick and flavorful High Protein Stir-Fried Chicken with Green Beans. Packed with lean chicken breast, crisp-tender green beans, and aromatic ginger and garlic, this recipe is a wholesome, nutrient-dense option that doesn't skimp on taste. A savory low-sodium soy sauce-based marinade and stir-fry sauce infuse the dish with bold, umami flavors, while a touch of sesame oil adds a subtle nuttiness. Perfect for meal prep or a balanced dinner, this 30-minute stir-fry is light yet satisfying and pairs beautifully with rice, quinoa, or cauliflower rice for a customizable low-carb meal. Optimize your protein intake and enjoy a deliciously simple dish that takes just minutes to prepare!
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Recipe Information
Ingredients
- 500 grams chicken breast, boneless and skinless
- 300 grams green beans, trimmed
- 4 tablespoons soy sauce, low sodium
- 2 teaspoons sesame oil
- 1 teaspoon ginger, fresh, minced
- 2 cloves garlic, minced
- 2 teaspoons cornstarch
- 2 tablespoons water
- 1 tablespoon cooking oil (like avocado or vegetable oil)
- 0.5 teaspoon red chili flakes (optional)
- 1 teaspoon black pepper
- 2 tablespoons scallions, chopped (optional garnish)
Instructions
Cut the chicken breast into thin bite-sized strips and place in a bowl.
In a small bowl, mix 2 tablespoons of the soy sauce, 1 teaspoon of sesame oil, and 1 teaspoon of cornstarch. Pour this marinade over the chicken and toss to coat. Marinate for 10 minutes.
In a separate small bowl, mix the remaining 2 tablespoons of soy sauce with 2 tablespoons of water, 1 teaspoon of sesame oil, and 1 teaspoon of cornstarch. Set aside as the stir-fry sauce.
Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of cooking oil.
Add the marinated chicken to the hot skillet in a single layer. Stir-fry for 3–4 minutes until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the minced garlic, ginger, and optional red chili flakes. Stir-fry for 30 seconds until fragrant.
Add the green beans to the skillet and stir-fry for 4–5 minutes, until they are crisp-tender.
Return the cooked chicken to the skillet with the green beans. Pour in the stir-fry sauce and stir well, cooking for another 2–3 minutes until the sauce thickens and evenly coats the chicken and green beans.
Season with black pepper to taste and garnish with chopped scallions, if desired.
Serve hot with your choice of cooked rice, quinoa, or cauliflower rice for a low-carb option.
Nutrition Facts
Calories |
1368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.8 g | 78% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 2393 mg | 104% | |
| Total Carbohydrate | 35.3 g | 13% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 10.4 g | ||
| Protein | 165.4 g | 331% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 195 mg | 15% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2401 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
