Chicken with Green Beans and Rice

When it comes to quick and nutritious dinner options, few meals are as satisfying as chicken with green beans and rice. This dish is a perfect combination of lean protein, vibrant vegetables, and hearty grains. It’s not only easy to make, but it also ticks all the boxes when it comes to flavor and nutrition. Whether you’re looking to create a comforting dinner for the family or preparing something wholesome for meal prep, this recipe has you covered.

In this article, we’ll walk you through everything you need to know about preparing chicken with green beans and rice, including tips on cooking the chicken to perfection, preparing the green beans just right, and how to create a savory sauce that ties everything together. By the end, you’ll have a go-to recipe that’s sure to impress.

Why Choose Chicken with Green Beans and Rice?

This simple recipe offers more than just a great taste; it provides a balanced meal that’s rich in nutrients. Here’s why this dish stands out:

• Protein-Packed: Chicken is an excellent source of lean protein, which helps in muscle growth, repair, and overall bodily functions.

• High in Fiber: Green beans offer dietary fiber that supports digestion and helps maintain a healthy weight.

• Energy-Boosting Carbs: Rice provides the necessary carbohydrates that give you sustained energy throughout the day.

• Low in Fat: This meal is low in fat, especially when you opt for skinless chicken breasts, making it ideal for those watching their calorie intake.

Not only is it nutritious, but it’s also customizable. You can tweak the vegetables and even swap out rice for quinoa or cauliflower rice for a low-carb alternative.

Ingredients for Chicken with Green Beans and Rice

Before diving into the recipe, let’s take a closer look at the essential ingredients you’ll need. This dish is built around three main components: chicken, green beans, and rice. However, the sauce you use can truly elevate the flavor of the meal. Here’s a list of the core ingredients:

• Chicken Breasts: The star of the dish, boneless and skinless chicken breasts provide lean protein and are versatile enough to pair with almost anything.

• Green Beans: Fresh, crisp green beans add a healthy crunch to the dish. They are rich in vitamins, minerals, and fiber.

• Rice: Typically, white rice is used, but you can substitute with brown rice or any other variety that suits your dietary preferences.

• Seasoning and Sauce: A combination of garlic, soy sauce, honey, and chicken broth creates a savory and slightly sweet sauce that pulls the whole dish together.

Optional Add-ins and Substitutes

Here are some optional ingredients you can add to the dish for variety or to meet specific dietary needs:

• Bell Peppers: For an extra pop of color and sweetness.

• Mushrooms: If you’re looking for a hearty, earthy flavor.

• Coconut Milk: Add a splash for a creamy texture and a touch of tropical flavor.

• Quinoa or Cauliflower Rice: A low-carb substitute for rice.

• Ginger: For a bit of spice and warmth.

These additions not only change the flavor profile but also boost the nutritional value of the dish.

Step-by-Step Guide to Cooking Chicken with Green Beans and Rice

Cooking chicken with green beans and rice is a straightforward process, but getting each component just right will ensure your meal is flavorful and satisfying. Let’s break down the steps.

1. Preparing the Rice

The rice acts as the base for this dish, and it’s important to cook it properly:

• Cook the rice: Follow the package instructions for cooking rice, whether you’re using white rice, brown rice, or any other variety. A rice cooker can make this process easier, but a pot on the stove will work just fine.

• Fluff the rice: Once the rice is cooked, use a fork to fluff it, allowing the grains to separate. This will make it the perfect base for your chicken and green beans.

2. Preparing the Green Beans

The green beans should be tender but crisp. Here’s how to get them just right:

• Trim the ends: Cut off the ends of the green beans.

• Blanching the beans: If you prefer a softer texture, blanch the green beans by boiling them for 2-3 minutes, then immediately shocking them in ice water. This will stop the cooking process and keep them bright and green.

• Sauté the beans: If you prefer a crisper texture, you can simply sauté them in a hot pan with a little oil.

3. Cooking the Chicken

Chicken breast is a lean cut of meat, and getting it just right is crucial. Here’s how to cook it to perfection:

• Slice the chicken: Cut the chicken into bite-sized cubes for quicker cooking and easier eating.

• Season the chicken: Use salt, pepper, and other seasonings like garlic powder or paprika to enhance the flavor.

• Sear the chicken: Heat oil in a pan over medium-high heat. Add the chicken in a single layer and cook for about 5-7 minutes, flipping occasionally to ensure the pieces are golden brown on all sides.

• Cook through: The chicken should be fully cooked, with an internal temperature of 165°F (75°C).

4. Making the Sauce

The sauce is the magic ingredient that brings everything together. You’ll need:

• Garlic: Minced garlic adds that aromatic flavor that’s essential for stir-fry dishes.

• Soy Sauce: Adds a salty, savory depth to the dish. Opt for low-sodium soy sauce to keep the sodium levels in check.

• Honey: A touch of sweetness balances out the savory elements.

• Cornstarch: This thickens the sauce, giving it the perfect consistency to coat the chicken and green beans.

In a small bowl, whisk together the soy sauce, honey, chicken broth, and cornstarch. Pour the sauce over the cooked chicken and green beans in the pan, stirring to combine. Let it simmer for a few minutes until the sauce thickens.

5. Bringing it All Together

Once the rice is ready, the chicken is cooked, and the green beans are sautéed, it’s time to assemble the dish. Here’s how:

• Layer the rice: Serve the rice as the base in each plate.

• Top with chicken and green beans: Spoon the savory chicken and green beans mixture over the rice.

• Garnish (Optional): For an extra touch, garnish with fresh herbs like parsley or cilantro.

 

Tips for a Perfect Chicken with Green Beans and Rice

• Don’t overcook the chicken: Overcooked chicken can be dry and tough. Ensure it’s cooked just through.

• Adjust the sauce: You can make the sauce as sweet or as savory as you prefer. Play around with the amount of honey and soy sauce.

• Add spices for more flavor: A dash of red pepper flakes or a sprinkle of ginger powder can elevate the dish if you like a bit of heat.

Health Benefits of Chicken with Green Beans and Rice

This meal is not just delicious; it’s also packed with health benefits that support overall well-being. Here’s how it helps:

• Supports Muscle Health: Chicken is an excellent source of lean protein, which plays a key role in building and maintaining muscle tissue.

• Boosts Digestion: Green beans are high in fiber, which aids in digestion and helps keep your gut healthy.

• Rich in Vitamins: The combination of chicken, rice, and green beans provides essential vitamins such as Vitamin C, Vitamin A, and B-vitamins.

• Weight Management: With its balanced macronutrients and low fat content, this meal can help you maintain a healthy weight.

How to Make Chicken with Green Beans and Rice: A Quick and Easy Recipe

Now that we’ve covered the essentials, it’s time to dive into the full recipe for chicken with green beans and rice. This recipe is designed for busy weeknights when you need a nutritious meal in less than an hour. Let’s get cooking!

Ingredients:

For the stir-fry:

• 1 tablespoon vegetable oil (divided)

• 2 1/2 cups fresh green beans, trimmed and cut into 1-inch pieces

• 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

• 2 teaspoons minced garlic

• Salt and pepper to taste

For the sauce:

• 1/4 cup low-sodium chicken broth or water

• 1/4 cup soy sauce (low-sodium preferred)

• 3 tablespoons honey

• 2 teaspoons cornstarch

• 1 tablespoon cold water (to mix with cornstarch)

Instructions:

1. Cook the Rice:
   Start by cooking your rice according to the package instructions. This step can be done simultaneously while preparing the stir-fry, saving you time. If you’re using a rice cooker, it’s as easy as pressing a button! If you’re using a stovetop, make sure the rice is cooked through and fluffy.

2. Prepare the Green Beans:
   In a large pan, heat 1 teaspoon of oil over medium heat. Add the green beans and cook for about 3-4 minutes until they are tender but still slightly crisp. Remove the beans from the pan and set them aside. This step ensures that the beans remain vibrant and crisp.

3. Cook the Chicken:
   In the same pan, add the remaining tablespoon of oil and increase the heat to medium-high. Add the chicken in a single layer (you may need to do this in batches if your pan isn’t large enough). Season the chicken with salt and pepper. Cook the chicken for about 5-7 minutes, flipping occasionally until it turns golden brown on all sides and reaches an internal temperature of 165°F (75°C). If you’re not sure, cut into a piece to ensure it’s no longer pink inside.

4. Prepare the Sauce:
   In a small bowl, whisk together the soy sauce, chicken broth, and honey until smooth. In another small bowl, mix the cornstarch with 1 tablespoon of cold water to form a slurry.

5. Combine the Chicken and Green Beans:
   Once the chicken is cooked, add the minced garlic to the pan and cook for 30 seconds until fragrant. Add the cooked green beans back into the pan and stir to combine. Pour the soy sauce mixture over the chicken and beans, ensuring they are well coated. Let it simmer for 2-3 minutes.

6. Thicken the Sauce:
   Slowly pour the cornstarch slurry into the pan while stirring constantly. Bring the mixture to a boil for 1 more minute, allowing the sauce to thicken and coat the chicken and green beans.

7. Serve:
   Serve your chicken and green beans mixture over a bed of fluffy rice. For extra flavor, you can sprinkle some chopped parsley or sesame seeds on top. Serve immediately while hot!

Why This Recipe Works So Well

This chicken with green beans and rice recipe is the perfect example of a balanced meal that’s both quick and satisfying. The combination of protein, fiber, and carbohydrates makes it an excellent choice for anyone looking to maintain a healthy diet without spending too much time in the kitchen. Here’s why this recipe stands out:

1. Minimal Prep Time: With just a few simple steps, you can have this meal ready in under 30 minutes. It’s perfect for busy weeknights.

2. Customizable: Whether you’re craving something a bit spicy, or want to add more veggies, this recipe is flexible. You can easily adjust the ingredients to fit your taste preferences or dietary needs.

3. Meal Prep Friendly: This dish works wonderfully for meal prep. You can make a large batch and store it in individual containers for a quick lunch or dinner throughout the week.

4. Healthy and Filling: Unlike many take-out options, this meal is made with wholesome ingredients that leave you feeling full and satisfied without weighing you down.

The Health Benefits of Chicken with Green Beans and Rice

As previously mentioned, this meal is not just about flavor—it’s also packed with health benefits. Let’s explore these in more detail:

1. Chicken – A Lean Source of Protein

Chicken breast is a lean cut of meat that’s low in fat and high in protein. Protein is essential for muscle growth and repair, and it also plays a role in immune function. Including chicken in your diet can help you meet your daily protein needs, supporting everything from cell repair to hormone production.

2. Green Beans – High in Fiber and Nutrients

Green beans are an excellent source of fiber, which aids in digestion and helps maintain a healthy weight. They are also rich in antioxidants, vitamins, and minerals, including Vitamin C, Vitamin A, and folate. Consuming a diet rich in green vegetables like green beans has been linked to improved heart health and reduced inflammation.

3. Rice – An Energy-Boosting Carbohydrate

Rice is an excellent source of carbohydrates, providing energy for your body. While white rice is commonly used in this recipe, you can opt for brown rice or wild rice for additional fiber and nutrients. Brown rice, in particular, contains more B-vitamins and minerals, making it a more nutrient-dense option.

4. Honey – A Natural Sweetener

While honey is primarily used in this recipe for its sweetness, it also provides a variety of health benefits. Honey contains antioxidants, and its natural sugars can offer a quick energy boost. When used in moderation, honey can serve as a healthier alternative to refined sugars.

5. Soy Sauce – A Source of Flavor Without Excess Calories

Soy sauce adds a savory umami flavor to the dish. Opting for low-sodium soy sauce reduces the salt content, making it a great option for those watching their sodium intake. Soy sauce also contains trace amounts of beneficial compounds, like isoflavones, which have antioxidant properties.

Variations of Chicken with Green Beans and Rice

While the classic version of chicken with green beans and rice is delicious on its own, you can always experiment with different ingredients to suit your tastes or dietary preferences. Here are some ideas to change things up:

1. Add More Veggies

• Broccoli: Adds extra fiber and a vitamin C boost.

• Carrots: A great way to add sweetness and color to the dish.

• Bell Peppers: They bring a crunchy texture and a mild, sweet flavor.

2. Spice Things Up

• Chili Sauce or Sriracha: If you like heat, drizzle some chili sauce or Sriracha over the finished dish.

• Ginger: A little grated fresh ginger can add warmth and depth to the dish.

3. Use Different Proteins

• Tofu: For a vegetarian alternative, swap the chicken for tofu. It absorbs the sauce well and offers a plant-based protein.

• Shrimp or Beef: If you’re looking to change things up, shrimp or beef can be excellent substitutions in place of chicken.

Tips for the Perfect Chicken with Green Beans and Rice

To ensure your chicken with green beans and rice turns out perfectly every time, here are a few expert tips that will elevate your cooking game:

1. Don’t Overcrowd the Pan

When cooking the chicken, be sure to avoid overcrowding the pan. Overcrowding traps moisture, causing the chicken to steam rather than sear. If your pan is small, cook the chicken in batches. This will allow the chicken to brown evenly and develop that delicious golden crust.

2. Use Fresh Ingredients for the Best Flavor

Fresh green beans are the key to a crisp texture and vibrant color. Frozen green beans, while convenient, don’t have the same texture as fresh ones, so stick with fresh if you can. Similarly, use fresh garlic for maximum flavor. Pre-minced garlic or garlic powder doesn’t deliver the same punch.

3. Customize the Sauce to Your Liking

The sauce for this dish is quite versatile. If you prefer a sweeter sauce, you can increase the amount of honey. If you like a bolder, more savory flavor, increase the soy sauce. For a bit of tang, a dash of rice vinegar can add that perfect zing. Play with the balance of sweet, salty, and savory to suit your palate.

4. Perfect Your Rice

Rice can be tricky, but it’s the foundation of this dish. To make sure your rice turns out fluffy every time, rinse the rice before cooking to remove excess starch. For added flavor, cook the rice in chicken broth instead of water. This little touch will infuse the rice with a savory depth that complements the stir-fry perfectly.

5. Serve with a Side Salad or Pickled Vegetables

If you’re looking for a complete meal, pair your chicken with green beans and rice with a simple side salad or some pickled vegetables. The acidity of pickles can balance out the sweetness of the honey garlic sauce, and a light salad adds freshness to the dish.

How to Store and Reheat Chicken with Green Beans and Rice

If you’ve made extra or want to prep for the week, here’s how to store and reheat your dish:

1. Storage Tips

Store any leftovers in an airtight container in the refrigerator. This dish will last for up to 3-4 days. If you’re meal prepping, divide the chicken, green beans, and rice into individual containers to keep things organized.

2. Reheating

To reheat, place the chicken and green beans in a microwave-safe container. Cover with a damp paper towel and heat for 1-2 minutes, stirring halfway through. For the rice, fluff it with a fork before reheating to avoid clumping. If needed, add a splash of water to keep the rice moist.

3. Freezing

While it’s not ideal for long-term storage due to the texture of the rice, this dish can be frozen for up to 1 month. Just be sure to store it in an airtight container and let it cool completely before freezing. When ready to eat, defrost in the refrigerator overnight and reheat as mentioned above…

Recipe Card: Chicken with Green Beans and Rice

Ingredients:

• 1 tablespoon vegetable oil (divided)

• 2 ½ cups green beans, trimmed and cut into 1-inch pieces

• 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces

• 2 teaspoons minced garlic

• ¼ cup low-sodium chicken broth (or water)

• ¼ cup soy sauce

• 3 tablespoons honey

• 2 teaspoons cornstarch

• Salt and pepper, to taste

• Rice, for serving (optional)

Instructions:

1. Cook the green beans: Heat 1 teaspoon of vegetable oil in a large pan over medium heat. Add the green beans and cook for 3-4 minutes or until they’re tender but still crisp. Remove the green beans from the pan and set them aside.

2. Cook the chicken: Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of vegetable oil to the pan. Season the chicken pieces with salt and pepper, then add them to the pan in a single layer (you may need to do this in batches). Cook for 3-4 minutes per side until golden brown and cooked through.

3. Add garlic: Once the chicken is cooked, add the minced garlic to the pan and cook for 30 seconds.

4. Combine green beans and chicken: Add the cooked green beans back to the pan. Stir everything together and cook for 2 more minutes to warm through.

5. Make the sauce: In a bowl, whisk together the chicken broth, soy sauce, and honey. In a small bowl, mix the cornstarch with 1 tablespoon of cold water until smooth.

6. Thicken the sauce: Pour the soy sauce mixture over the chicken and green beans. Stir and bring to a simmer. Then, whisk in the cornstarch mixture and bring it to a boil. Cook for another minute, stirring constantly until the sauce thickens.

7. Serve: Serve the chicken and green beans immediately over rice (optional).

Notes:

• Veggie options: You can add other veggies like bell peppers, carrots, mushrooms, or broccoli to this stir fry for added flavor and nutrition.

• Meal prep tip: This recipe is great for meal prep! Store in airtight containers with rice and refrigerate for up to 3 days.

• Honey substitution: If you want to reduce sugar, you can substitute honey with a sugar-free alternative like stevia or monk fruit sweetener.

Nutritional Facts (per serving):

• Calories: 215 kcal

• Carbohydrates: 20g

• Protein: 27g

• Fat: 8g

• Cholesterol: 72mg

• Sodium: 651mg

• Potassium: 608mg

• Fiber: 1g

• Sugar: 15g

• Vitamin A: 510 IU

• Vitamin C: 10.2mg
• Calcium: 37mg
• Iron: 1.5mg

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Method: Stir Fry

Cuisine: Asian

Servings: 4

Calories: 215

Yield: 4 servings