Post by Loupy on Apr 17, 2016 0:03:51 GMT -7
CHICKEN AND GREEN BEAN STIR-FRY
From: Liz DellaCroce @ thelemonbowl.com/
A fast, easy and healthy dinner recipe, this flavorful Chicken and Green Bean Stir-Fry comes together in just 20 minutes!
With spring right around the corner, green beans are looking better and better and will only continue to be readily available as we head closer towards the summer months.
Of course, green beans can easily be swapped for asparagus, carrots, red peppers or any other crunchy veggie you happen to have on hand. That’s the best part about stir-fries, they can turn almost any vegetable into something magical.
PREP TIME:10 mins
COOK TIME:20 mins
TOTAL TIME:30 mins
Serves: 4
INGREDIENTS
1 pound boneless, skinless chicken breasts - cubed
½ teaspoon salt
¼ teaspoon pepper
4 cups green beans - trimmed and cut in 1 in. pieces
¼ cup chicken broth - low sodium
2 tablespoons hoisin sauce
2 tablespoons soy sauce - low sodium
2 tablespoons rice vinegar
2 tablespoons minced ginger
2 teaspoons sesame oil
1 garlic clove - minced
1 teaspoon chili paste
scallions and brown rice - to serve (optional)
INSTRUCTIONS
Pre-heat a wok or deep frying pan over high heat and spray with cooking spray.
Sprinkle chicken cubes with salt and pepper and stir-fry until brown, about 7-9 minutes, stirring frequently.
Remove chicken from wok and set aside.
Add green beans to the pan and toss until they start to soften, about 2-3 minutes.
In a small bowl, whisk together all remaining ingredients: chicken broth through chili paste.
Pour mixture into the wok and bring to a boil then reduce to simmer.
Stir-fry until green beans are tender.
Add chicken back to the wok and toss until heated through.
Sprinkle with scallions and serve over brown rice if you wish.
NUTRITION INFORMATION
Serving size: 1½ cups
Calories: 178
Fat: 4.4 g
Saturated fat: .3 g
Unsaturated fat: 4.1 g
Carbohydrates: 11.6 g
Sugar: 4 g
Sodium: 645 mg
Fiber: 3.8 g
Protein: 26.1 g
Cholesterol: 60 mg
From: Liz DellaCroce @ thelemonbowl.com/
A fast, easy and healthy dinner recipe, this flavorful Chicken and Green Bean Stir-Fry comes together in just 20 minutes!
With spring right around the corner, green beans are looking better and better and will only continue to be readily available as we head closer towards the summer months.
Of course, green beans can easily be swapped for asparagus, carrots, red peppers or any other crunchy veggie you happen to have on hand. That’s the best part about stir-fries, they can turn almost any vegetable into something magical.
PREP TIME:10 mins
COOK TIME:20 mins
TOTAL TIME:30 mins
Serves: 4
INGREDIENTS
1 pound boneless, skinless chicken breasts - cubed
½ teaspoon salt
¼ teaspoon pepper
4 cups green beans - trimmed and cut in 1 in. pieces
¼ cup chicken broth - low sodium
2 tablespoons hoisin sauce
2 tablespoons soy sauce - low sodium
2 tablespoons rice vinegar
2 tablespoons minced ginger
2 teaspoons sesame oil
1 garlic clove - minced
1 teaspoon chili paste
scallions and brown rice - to serve (optional)
INSTRUCTIONS
Pre-heat a wok or deep frying pan over high heat and spray with cooking spray.
Sprinkle chicken cubes with salt and pepper and stir-fry until brown, about 7-9 minutes, stirring frequently.
Remove chicken from wok and set aside.
Add green beans to the pan and toss until they start to soften, about 2-3 minutes.
In a small bowl, whisk together all remaining ingredients: chicken broth through chili paste.
Pour mixture into the wok and bring to a boil then reduce to simmer.
Stir-fry until green beans are tender.
Add chicken back to the wok and toss until heated through.
Sprinkle with scallions and serve over brown rice if you wish.
NUTRITION INFORMATION
Serving size: 1½ cups
Calories: 178
Fat: 4.4 g
Saturated fat: .3 g
Unsaturated fat: 4.1 g
Carbohydrates: 11.6 g
Sugar: 4 g
Sodium: 645 mg
Fiber: 3.8 g
Protein: 26.1 g
Cholesterol: 60 mg
