If you have a craving for something both nourishing and bursting with flavor, you are going to absolutely love this Healthy Sesame Chicken with Green Beans and Rice Recipe. It’s a vibrant, wholesome meal that combines tender chicken lightly coated in a luscious sesame sauce, crisp green beans, and perfectly fragrant jasmine rice. This dish brings together a delightful harmony of textures and tastes that satisfy any appetite without sacrificing your health goals. I promise once you try this recipe, it will become one of your go-to weeknight favorites.
Ingredients You’ll Need
Gathering fresh, straightforward ingredients is key for making this dish both delicious and manageable to prepare. Each item has a purpose, whether it’s adding a nutty depth, a touch of sweetness, or that perfectly crisp veggie crunch that balances the chicken and rice.
- Chicken breast, 1 pound: Lean protein that cooks up tender and juicy in bite-sized pieces.
- Sesame oil, 2 tablespoons: Provides that authentic toasted sesame flavor essential to the dish.
- Olive oil, 1 tablespoon: Adds a smooth, mild richness for sautéing garlic and ginger.
- Garlic, 2 cloves minced: A fragrant base that instantly elevates the sauce.
- Ginger, 1 teaspoon minced: Lends a fresh, zesty kick balancing the sweet and savory.
- Low-sodium soy sauce, 2 tablespoons: Adds umami depth without overwhelming saltiness.
- Honey, 2 tablespoons: Brings subtle sweetness that harmonizes the flavors perfectly.
- Rice vinegar, 1 tablespoon: Adds a bright, tangy contrast to the richness.
- Sesame seeds, 1 tablespoon: Sprinkle on top for nuttiness and a delightful crunch.
- Water, 1/4 cup (for sauce): Helps create the perfect sauce consistency.
- Cornstarch, 1 tablespoon: Thickens the sauce for that glossy finish that clings beautifully to the chicken.
- Green beans, 2 cups trimmed: Crisp-tender and fresh, they add wonderful color and nutrition.
- Jasmine rice, 1 cup: Aromatic and fluffy, it rounds out the meal with comforting carbs.
- Water, 2 cups (for rice): For cooking the rice to tender perfection.
- Sesame oil, 1 tablespoon (for rice): Infuses the jasmine rice with extra savory depth.
- Salt, 1/4 teaspoon (for rice): Just enough to enhance the natural flavors of the rice.
How to Make Healthy Sesame Chicken with Green Beans and Rice Recipe
Step 1: Sauté the Chicken
Start by heating one tablespoon of sesame oil in a large skillet over medium heat. This oil is key for adding that authentic nutty base flavor to your chicken. Once hot, add your diced chicken pieces and cook them for about 6-8 minutes, turning occasionally, until they develop a gorgeous golden brown crust and are cooked through. Don’t rush this step—getting a nice sear really locks in moisture and maximizes flavor.
Step 2: Remove Chicken and Prepare Aromatics
Once your chicken is cooked, remove it from the pan and set it aside. Next, add a tablespoon of olive oil to the same pan to sauté your finely minced garlic and ginger. Cook them gently for about 1-2 minutes until fragrant but not browned—this combination forms the aromatic heart of your sauce.
Step 3: Whisk and Simmer the Sauce
In a small bowl, whisk together the low-sodium soy sauce, honey, rice vinegar, water, and cornstarch until smooth and free of lumps. Pour this mixture into the skillet with the garlic and ginger, then bring it gently to a simmer. Cook for 3-4 minutes, stirring occasionally, until the sauce thickens into a glossy coating perfect for clinging onto your chicken pieces.
Step 4: Coat Chicken and Add Sesame Seeds
Return the cooked chicken to the pan and toss everything together until each bite gets a generous coating of sauce. Finish by sprinkling in the sesame seeds, which add a little textural contrast and boost the nutty flavor that makes this dish so addictive.
Step 5: Cook the Jasmine Rice
In a separate pot, combine two cups of water, one tablespoon of sesame oil, and a quarter teaspoon of salt. Bring this to a boil over medium-high heat. Add the jasmine rice, stir once, and then immediately reduce the heat to low. Cover the pot and gently simmer for 18-20 minutes, or until all the water is absorbed and the rice is tender and fluffy.
Step 6: Steam the Green Beans
While the rice cooks, bring another pot of water to a boil and steam the trimmed green beans. Let them cook for just 3-4 minutes until they are tender-crisp. This quick steaming preserves their bright green color and fresh snap, providing a vibrant, healthy crunch alongside your sesame chicken and rice.
How to Serve Healthy Sesame Chicken with Green Beans and Rice Recipe
Garnishes
To really make your dish pop, sprinkle some extra toasted sesame seeds on top just before serving. You can also add sliced scallions or a few fresh cilantro leaves for a burst of color and freshness that complements the rich sauce beautifully.
Side Dishes
This meal stands well on its own, but if you want to expand it, consider a simple cucumber salad or steamed dumplings. Both options keep things light and won’t compete with the bold flavors of the Healthy Sesame Chicken with Green Beans and Rice Recipe.
Creative Ways to Present
For a fun twist, serve the sesame chicken over cauliflower rice or quinoa instead of jasmine rice to increase fiber and keep it extra healthy. You can also plate the chicken on a leaf of crisp lettuce for an Asian-inspired wrap. Both options keep the presentation fresh and exciting!
Make Ahead and Storage
Storing Leftovers
This Healthy Sesame Chicken with Green Beans and Rice Recipe keeps well in an airtight container in the fridge for up to three days. Storing each component separately helps maintain the green beans’ texture and prevents the rice from clumping.
Freezing
You can freeze the cooked chicken mixed with sauce; just allow it to cool completely before transferring it to a freezer-safe container. It should last about 2 months frozen. However, I recommend freezing the rice and green beans separately as their texture is best preserved when kept refrigerated instead of frozen.
Reheating
Gently reheat leftovers over low to medium heat on the stovetop, stirring occasionally to prevent sticking. Adding a splash of water or broth can revive the sauce’s consistency. For the rice and green beans, microwaving with a damp paper towel cover helps restore moisture without drying them out.
FAQs
Can I use chicken thighs instead of chicken breast?
Absolutely! Chicken thighs are a great alternative if you prefer a richer flavor and juicier texture. Just adjust the cooking time slightly since thighs can take a bit longer to cook through.
Is there a way to make this recipe gluten-free?
Yes! Simply swap out the low-sodium soy sauce for tamari or a certified gluten-free soy sauce alternative. This adjustment keeps all the savory goodness while keeping it gluten-free.
Can I make this dish vegetarian or vegan?
Sure thing! Replace chicken with firm tofu or tempeh and use a plant-based soy sauce. Also, swap honey for maple syrup to keep it vegan-friendly while maintaining the balance of sweet and savory flavors.
How can I add more vegetables to this meal?
Feel free to toss in bell peppers, snap peas, or shredded carrots during the garlic and ginger sauté step. They add color, crunch, and an extra dose of nutrients without complicating the recipe.
What type of rice works best with this recipe?
Jasmine rice is preferred because of its fluffy texture and fragrant aroma, but basmati or brown rice can work too. Just adjust cooking times accordingly, especially with brown rice which takes longer to soften.
Final Thoughts
This Healthy Sesame Chicken with Green Beans and Rice Recipe is one of those dishes you’ll want to make again and again. It’s satisfying, packed with nutrients, and full of comforting Asian-inspired flavors that brighten up any meal. Whether you’re cooking for family or friends, this recipe hits all the right notes—give it a try and watch it become a household favorite!
Print
Healthy Sesame Chicken with Green Beans and Rice Recipe
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian
- Diet: Low Fat
Description
This Healthy Sesame Chicken with Green Beans and Rice is a flavorful, nutritious dish featuring tender chicken breast cooked in a savory sesame sauce, paired with crisp steamed green beans and fragrant jasmine rice. Perfect for a balanced weeknight dinner, it combines Asian-inspired flavors with wholesome ingredients and cooking methods for a satisfying meal.
Ingredients
Chicken and Sauce
- 1 pound chicken breast, cut into bite-sized pieces
- 2 tablespoons sesame oil (divided)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon sesame seeds
- 1/4 cup water
- 1 tablespoon cornstarch
Vegetables
- 2 cups green beans, trimmed
Rice
- 1 cup jasmine rice
- 2 cups water (for rice)
- 1 tablespoon sesame oil (for rice)
- 1/4 teaspoon salt (for rice)
Instructions
- Heat Oil: Heat 1 tablespoon of sesame oil in a large pan over medium heat to prepare for cooking the chicken.
- Cook Chicken: Add the chicken breast pieces to the pan and cook for 6-8 minutes, turning occasionally, until golden brown and cooked through.
- Set Chicken Aside: Remove the cooked chicken from the pan and place it on a plate to keep warm.
- Add Olive Oil: In the same pan, add 1 tablespoon of olive oil to sauté the aromatics.
- Sauté Aromatics: Add minced garlic and ginger to the pan, sautéing for 1-2 minutes until fragrant to build the sauce base.
- Prepare Sauce Mixture: In a small bowl, whisk together soy sauce, honey, rice vinegar, water, and cornstarch until smooth and well combined.
- Add Sauce to Pan: Pour the prepared soy sauce mixture into the pan with garlic and ginger.
- Simmer Sauce: Stir the sauce and bring it to a simmer for 3-4 minutes, allowing it to thicken to a glossy consistency.
- Toss Chicken in Sauce: Return the cooked chicken to the pan and toss it in the sauce ensuring it’s evenly coated with the flavorful glaze.
- Add Sesame Seeds: Sprinkle sesame seeds over the chicken and stir gently to incorporate them throughout the dish.
- Prepare Rice Water: In a separate pot, combine 2 cups water, 1 tablespoon sesame oil, and 1/4 teaspoon salt, then bring to a boil over medium-high heat.
- Cook Jasmine Rice: Once boiling, add jasmine rice, stir briefly, reduce heat to low, cover, and simmer for 18-20 minutes until rice is tender and water is absorbed.
- Steam Green Beans: While rice cooks, bring a pot of water to boil, add green beans, and cook for 3-4 minutes until tender-crisp.
- Drain Green Beans: Drain the green beans and set aside to maintain their vibrant color and crispness.
- Plate and Serve: Serve the sesame chicken alongside steamed green beans and jasmine rice for a balanced and delicious meal.
Notes
- For extra flavor, garnish with chopped green onions or additional sesame seeds.
- You can substitute chicken breast with chicken thighs for a juicier texture.
- Use low-sodium soy sauce to keep the sodium content in check.
- Ensure the green beans are not overcooked to maintain a crisp texture.
- If preferred, cook the rice using a rice cooker to simplify the process.
