Chicken and Green Bean Stirfry with Sesame Seeds

chickengreenbeanstirfrypost

My ultrasound school friend, Sharon, and I used to eat at a little Chinese place for lunch occasionally in downtown Dallas.  We always ordered the same thing.  It looked and tasted a lot like this recipe.  I can’t make it without remembering all the good and bad times we shared during our school years.

The stir-fry sauce used in this recipe works  in all my stir-fry dishes.  Make ahead and vacuum-pack in a pint jar to keep  as long as possible (at least a month).  It’s so quick to saute a few vegetables and meat in a hot skillet. Add the homemade stir-fry sauce for the freshest taste.  Cook a minute to thicken. Dinner is ready!

About the green beans:  French green beans are hard to find.  I usually get them at Sam’s or Costco.  They are small and tender.  It’s not necessary to take the ends off.  A good rinse is all they need. Put them in a gallon size ziploc and microwave about 3 minutes. Let them sit on the counter for another 3 minutes.

greenbeansinbagSkinny Secret Alert!! Try putting  a handful of French green beans (asparagus or broccoli are also good)  in a freezer weight pint-sized ziploc.  Microwave on HIGH for less than 2 minutes and let them sit for another two minutes.  Open bag, sprinkle with a little bit of salt and eat like french fries.  They should still be firm and colorful.

If you can’t find French green beans, only try this with the best quality tender beans you can find in the grocery store.  If they are bigger or older, they will be tough. Not good in the microwave.

 

Chicken and Green Bean Stirfry with Sesame Seeds
 
Author:
Recipe type: Entree
Cuisine: Chinese
 
A healthy mixture of French green beans and tender white chicken in an all-purpose stir fry sauce
Ingredients
Sauce
  • ½ cup low sodium soy sauce
  • 2 tablespoons sugar
  • ½ cup chicken broth
  • 2 rounded teaspoons arrowroot
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon rice vinegar
  • ½ teaspoon sesame oil
  • 1 teaspoon chopped garlic
Stirfry
  • 1 pound chicken breast strips
  • 1 pound French Green Beans
  • Low sodium soy sauce
  • Sesame Oil
  • 8 ounces mushrooms (optional)
Instructions
Sauce
  1. Whisk together all ingredients.
  2. May be stored in glass jar ahead of time. Vacuum packing preserves it even longer.
Stir-fry
  1. Slice chicken breasts or filets in small pieces. Place in ziploc bag and douse with soy sauce and a splash of sesame oil. Set aside.
  2. Pour 1 tablespoon peanut oil in a very hot skillet. Brown chicken pieces. Don't stir them too much at first. Let them get nice and golden brown. If your skillet is not very big, do this in batches. Remove chicken and set aside.
  3. Add another tablespoon of peanut oil to hot skillet. Saute green beans till they get a little toasty but are not overcooked or limp. Repeat with sliced mushrooms (optional).
  4. Add one recipe of stir fry sauce to vegetables. Add chicken back to skillet with vegetables. Cook until sauce is thickened.
  5. Sprinkle with 2 tablespoons toasted sesame seeds. Serve with short grain rice.

 

Nutritional Stats:

  • Calories 325
  • Fat 9.1 g
  • Cholesterol 96 mg
  • Sodium 2031 mg
  • Carbohydrates 19.4 g
  • Fiber 4.7 g
  • Protein 41.8 g

You might enjoy these recipes too:

Ham and Mushroom Fried Rice

Cilantro-Hominy Rice

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Vicki February 11, 2014 at 2:00 pm

This looks wonderful. It’s our 15 year old daughters favorite dish when we eat at our local family owned Chinese restaurant. I have been searching for a similar recipe and this sounds like it should be as close and is can get!! I can’t wait to make it. Thank you for sharing with us!

Pete January 18, 2014 at 11:15 am

Please, use a microwave bag or oven bag. NOT a freezer bag it’s full of all nasty chemicals when heated.

Spencer October 2, 2010 at 8:32 pm

Great recipe. Just as good as Chinese – almost…lol! Easy to make, light, and hearty w/o all the extra calories. Mine came out just like the picture, which is rare for me. I enjoyed it and will be using the sauce to make other variations of this recipe using asparagus, snow peas, shrimp, etc.

Sis September 7, 2009 at 8:29 pm

Good job with your photos.

Kyle September 7, 2009 at 6:51 am

I saw something similar to this at panda express the other day. They called it string bean chicken. I’m sure yours is better.

Damjana September 6, 2009 at 5:19 am

Thanks to you too for stopping at my site:). I bought this time skim milk (1.5% fat) for my next batch of Greek yoghurt. Actually the protein quantity is the same so I think both should work the same (even the 0.1% one?).
I added yesterday maple syrup (your suggestion) and it was awsome! I had tried it with honey before, liked it too. Maybe cinnamon for the next time. I don’t add direct sugar, I like it a bit sour as well. Which is your favourite flavouring? Have you ever mixed (blended) it with fruit?
love

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