This Sesame Chicken with Green Beans and Rice is a perfect combination of sweet, savory, and slightly spicy flavors. The tender chicken is stir-fried to perfection, coated in a rich, sesame-infused sauce, and paired with crisp green beans for the ultimate balance of texture and taste. Served over fluffy jasmine rice, this dish is satisfying and wholesome. Perfect for busy weeknights, this meal comes together in under 30 minutes, making it an ideal choice for anyone looking for a quick, healthy, and homemade alternative to takeout. The toasted sesame seeds and fresh green onions add the perfect finishing touch, making every bite as visually appealing as it is delicious.
Full recipe:
Ingredients:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 teaspoon cornstarch mixed with 2 tablespoons water (slurry)
- 1/2 teaspoon red pepper flakes (optional)
- 1/2 pound fresh green beans, trimmed
- 2 cups cooked jasmine rice
- 1 tablespoon sesame seeds, toasted
- 2 green onions, sliced
Directions:
- Heat 1 tablespoon of sesame oil in a large pan over medium heat. Add the chicken and cook for 4-5 minutes per side, until golden brown and cooked through. Remove from the pan and set aside.
- In the same pan, add the remaining sesame oil. Sauté the garlic and ginger for 30 seconds until fragrant.
- Add the green beans and stir-fry for 3-4 minutes until they are tender-crisp.
- In a small bowl, whisk together soy sauce, honey, rice vinegar, red pepper flakes, and the cornstarch slurry.
- Pour the sauce into the pan with the green beans and stir well.
- Return the chicken to the pan and toss to coat in the sauce. Simmer for 2 minutes until the sauce thickens.
- Serve over jasmine rice and garnish with sesame seeds and sliced green onions.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: 380 kcal | Servings: 4 servings
Introduction
Sesame Chicken with Green Beans and Rice is a quick and easy meal that brings together the bold flavors of Asian-inspired cuisine with a health-conscious approach. Unlike deep-fried sesame chicken commonly found in restaurants, this version is a lighter, stir-fried take that keeps all the flavor while reducing excess calories and fats. With a balanced combination of protein-packed chicken, fiber-rich green beans, and satisfying jasmine rice, this dish is perfect for a wholesome weeknight dinner. Whether you’re looking for a healthier alternative to takeout or a simple yet delicious home-cooked meal, this recipe is the perfect fit.
Origins and Background of Sesame Chicken
Sesame chicken has its roots in Chinese-American cuisine. Traditionally, sesame chicken consists of battered and deep-fried chicken coated in a sweet and savory sauce. However, this particular version is a healthier stir-fried alternative, inspired by authentic Chinese stir-fry techniques and flavors. The dish incorporates sesame oil and seeds, which are commonly used in Chinese, Japanese, and Korean cooking to enhance dishes with their nutty aroma and flavor. Instead of a heavy, sticky sauce, this recipe uses a light combination of soy sauce, honey, and rice vinegar, allowing the natural flavors of the chicken and vegetables to shine.
Why This Recipe is the Best
- Healthier Alternative to Takeout – Many sesame chicken recipes involve deep frying, but this one keeps things simple and nutritious by using stir-frying techniques. You get all the flavor without the extra grease and calories.
- Quick and Easy – With just 25 minutes from start to finish, this meal is perfect for busy weeknights.
- Protein-Rich and Nutrient-Dense – Lean chicken provides ample protein, green beans offer fiber and vitamins, and jasmine rice completes the meal with a satisfying texture.
- Customizable and Versatile – This dish can be adapted to different dietary preferences by swapping ingredients (see substitution suggestions below).
- Balanced Flavors – The combination of sesame oil, garlic, ginger, honey, and soy sauce creates a perfect balance of umami, sweetness, and nuttiness.
Health Benefits of Sesame Chicken with Green Beans and Rice
Each ingredient in this dish provides specific health benefits that contribute to a balanced diet.
1. Chicken – A Lean Protein Source
Chicken breast is an excellent source of lean protein, essential for muscle growth and repair. It also contains B vitamins that support metabolism and energy production. Unlike deep-fried chicken, this stir-fried version keeps the protein light and easily digestible.
2. Green Beans – A Nutrient Powerhouse
Green beans are loaded with vitamins A, C, and K, along with fiber, which aids digestion. They also provide antioxidants that help fight inflammation and keep the immune system strong. Their crisp texture adds a delightful contrast to the tender chicken.
3. Jasmine Rice – A Satisfying Carbohydrate
Jasmine rice is a great source of energy, making this dish a well-rounded meal. If you prefer a lower-carb option, you can substitute with brown rice, cauliflower rice, or quinoa.
4. Sesame Oil & Seeds – Heart-Healthy Fats
Sesame oil is rich in unsaturated fats, which promote heart health and reduce inflammation. Sesame seeds provide additional nutrients like calcium, magnesium, and zinc, which are essential for bone health and immune function.
5. Ginger & Garlic – Natural Flavor Boosters
Both garlic and ginger have medicinal properties that aid digestion, boost immunity, and provide anti-inflammatory benefits. They enhance the dish’s flavor while offering powerful health advantages.
How to Perfect This Dish
1. Choose High-Quality Ingredients
- Use fresh, organic chicken if possible for the best texture and taste.
- Opt for fresh green beans over frozen for a crispier bite.
- Choose high-quality sesame oil and natural soy sauce (low sodium if preferred).
2. Master the Stir-Frying Technique
- High Heat is Key – Stir-frying requires cooking ingredients quickly over high heat to retain texture and prevent sogginess.
- Use a Large Pan or Wok – A large cooking surface ensures even cooking and prevents overcrowding.
- Cook Ingredients in Stages – To prevent overcooking, cook the chicken first, remove it from the pan, and then stir-fry the vegetables before combining everything.
3. Achieve the Perfect Sauce Consistency
- The sauce should be thick enough to coat the chicken and vegetables but not overly sticky. The cornstarch slurry helps achieve this balance.
- Adjust the amount of honey and soy sauce based on personal preference—add more honey for sweetness or more soy sauce for saltiness.
Ingredient Substitutions & Variations
This recipe is versatile and can be adapted based on dietary needs or ingredient availability.
For a Low-Carb/Keto Version:
- Replace jasmine rice with cauliflower rice or zucchini noodles.
- Reduce honey or replace it with a sugar-free sweetener like monk fruit or erythritol.
For a Vegan/Vegetarian Option:
- Swap chicken for tofu or tempeh.
- Use coconut aminos instead of soy sauce for a soy-free alternative.
For a Gluten-Free Version:
- Use gluten-free soy sauce or tamari.
For Extra Heat:
- Add chili flakes or sriracha to the sauce for a spicy kick.
For a Crunchier Texture:
- Garnish with crushed peanuts or cashews for added crunch and flavor.
Serving Suggestions
1. Pair with a Refreshing Side
- A simple cucumber salad with rice vinegar and sesame seeds complements this dish well.
- A bowl of miso soup makes for a complete, nourishing meal.
2. Serve Family-Style
- For a bigger meal, serve this sesame chicken alongside other dishes like egg rolls, dumplings, or steamed vegetables.
3. Store and Reheat Like a Pro
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in a pan over medium heat for best results, or microwave in short intervals to avoid drying out the chicken.
Conclusion
Sesame Chicken with Green Beans and Rice is a meal that checks all the boxes—healthy, quick, flavorful, and satisfying. Whether you’re cooking for a busy family or meal prepping for the week, this dish provides a well-balanced and delicious option. With its Asian-inspired flavors, simple preparation, and nutritional benefits, this sesame chicken stir-fry will quickly become a favorite in your recipe collection. Give it a try and experience the perfect combination of taste, texture, and wholesome ingredients.