Healthy Sesame Chicken with Green Beans and Rice

The savory aroma of sesame oil sizzling in a hot pan is enough to get anyone’s mouth watering, but the magic really happens when that rich, nutty flavor melds with the tender chicken and crisp green beans. It’s a perfect balance of textures, with the crunch of the beans complementing the juicy chicken, all enveloped in a sauce that’s both sweet and savory. What makes this dish even more exciting is the way the sesame seeds, toasted to a perfect golden brown, add a delightful crunch and depth of flavor that ties everything together. As you take that first bite, the slightly earthy, toasted flavor of the sesame oil hits your taste buds, followed by the freshness of the beans and the savory goodness of the chicken, creating a harmony of flavors that feels both nourishing and indulgent. You’ll find yourself going back for more, savoring each bite as it brings you a little closer to the cozy feeling of a comforting home-cooked meal. Paired with fluffy rice, this dish becomes even more satisfying, making it a weeknight favorite that you’ll want to keep coming back to, not just for the taste but for how effortlessly it brings joy to your table.

Key Ingredients in Healthy Sesame Chicken with Green Beans and Rice

This dish comes together beautifully thanks to a combination of wholesome, flavorful ingredients that are both nourishing and satisfying. Each one plays an essential role in creating the perfect balance of flavors, textures, and aromas.

• Chicken breast: Tender and lean, chicken breast is the star of this dish. It cooks quickly, absorbing all the savory goodness from the sauce and ensuring each bite is juicy and flavorful.
• Sesame oil: Rich, nutty, and fragrant, sesame oil is the key to infusing the dish with that signature flavor. It also helps with stir-frying the chicken and green beans, adding a delicious depth.
• Olive oil: A light, neutral oil that helps with sautéing while allowing the sesame oil to shine through. It’s the perfect balance for cooking without overpowering other flavors.
• Garlic: Minced garlic brings a fresh, aromatic punch to the dish. Its bold flavor harmonizes with the sesame oil and ginger to create a fragrant base for the sauce.
• Ginger: Fresh ginger adds a zesty, slightly spicy warmth that brightens the sauce and adds a nice contrast to the sweet honey and savory soy sauce.
• Low-sodium soy sauce: This classic ingredient delivers a salty umami depth while keeping things on the lighter side, thanks to its low-sodium content.
• Honey: The natural sweetness of honey is the perfect complement to the salty soy sauce, bringing a balanced flavor to the sauce and a slight glaze on the chicken.
• Rice vinegar: A dash of rice vinegar helps to cut through the richness of the sesame oil and honey, adding a touch of acidity that rounds out the flavors.
• Sesame seeds: Toasted sesame seeds add a delightful crunch and extra nuttiness, giving the dish an extra layer of texture and enhancing the overall sesame flavor.
• Water: Used in the sauce to help it come together with the perfect consistency, water helps to thin out the ingredients and create a smooth, silky texture.
• Cornstarch: A simple thickening agent that ensures the sauce has just the right viscosity, making it stick to the chicken and green beans without being too runny.
• Green beans: Fresh, vibrant, and crisp, green beans provide a healthy, crunchy contrast to the tender chicken and help balance out the richness of the sauce.
• Jasmine rice: Fragrant and fluffy, jasmine rice is the perfect sidekick to this dish. Its subtle floral aroma enhances the flavors while offering a tender, soft texture that soaks up the sauce.
• Water (for rice): Essential for cooking the rice to perfection, the water ensures the grains cook evenly and become light and tender.
• Sesame oil (for rice): A touch of sesame oil in the rice gives it a slight nutty flavor that ties it to the main dish and makes every bite feel extra special.
• Salt (for rice): Just a pinch of salt brings out the natural flavor of the rice and helps balance the dish as a whole.

These ingredients come together to create a harmonious and flavorful meal that feels both wholesome and indulgent, making it the perfect choice for a cozy weeknight dinner.

How to Make Healthy Sesame Chicken with Green Beans and Rice

STEP 1: Cook the rice
Start by rinsing 1 cup of jasmine rice under cold water until the water runs clear. Combine the rinsed rice with 1 1/2 cups of water and a pinch of salt in a medium saucepan. Bring it to a boil, then cover and reduce the heat to low. Let it simmer for about 15-18 minutes, or until the rice is tender and all the water is absorbed. Once done, fluff the rice with a fork, then stir in 1 teaspoon of sesame oil for that extra nutty flavor.

STEP 2: Prepare the chicken
While the rice is cooking, slice 2 chicken breasts into bite-sized pieces. Season lightly with salt and pepper. Set aside for a moment. This will ensure that the chicken is seasoned just right before it hits the pan.

STEP 3: Toast the sesame seeds
In a dry skillet over medium heat, toast 2 tablespoons of sesame seeds. Stir constantly for about 2-3 minutes, or until the seeds are golden brown and fragrant. Be careful not to burn them! Once toasted, transfer them to a small bowl and set aside.

STEP 4: Stir-fry the chicken
In a large pan or wok, heat 1 tablespoon of sesame oil and 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, add the seasoned chicken. Stir-fry for about 5-6 minutes, or until the chicken is golden brown and cooked through. Remove the chicken from the pan and set it aside.

STEP 5: Sauté the green beans
In the same pan, add 1 tablespoon of sesame oil. Add 2 cups of fresh green beans, trimmed and cut into bite-sized pieces. Stir-fry for 3-4 minutes, until the green beans are tender-crisp. Add the garlic and fresh ginger (1 tablespoon of minced ginger) and sauté for another 1-2 minutes, until fragrant.

STEP 6: Make the sauce
In a small bowl, whisk together 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, 1 tablespoon of rice vinegar, 1/4 cup of water, and 1 teaspoon of cornstarch. This will create a silky, sweet-savory sauce that will coat the chicken and green beans perfectly.

STEP 7: Combine everything
Return the cooked chicken to the pan with the green beans. Pour the sauce over the chicken and green beans, stirring everything to coat evenly. Let it simmer for 2-3 minutes until the sauce thickens slightly and the chicken and beans are well coated.

STEP 8: Serve and garnish
Once everything is coated and heated through, serve the sesame chicken and green beans over the fluffy jasmine rice. Top with the toasted sesame seeds for an added crunch and flavor boost.

Serving Suggestions for Healthy Sesame Chicken with Green Beans and Rice

• Add a side of steamed broccoli: Bright green, tender broccoli adds a beautiful pop of color to your plate and a bit of extra crunch. Plus, it soaks up the sesame sauce just as beautifully as the green beans. It’s a great way to sneak in a little extra veggie goodness while keeping the dish light and fresh.
• Pair with a crisp cucumber salad: For a refreshing contrast to the warm, savory sesame chicken, serve it with a simple cucumber salad. Toss sliced cucumbers with a splash of rice vinegar, a sprinkle of sesame seeds, and a dash of sesame oil. The cool, crisp cucumbers and tangy dressing are the perfect balance to the richness of the main dish.
• Top with fresh herbs: For an extra layer of flavor, sprinkle some chopped fresh cilantro or green onions over the sesame chicken just before serving. These herbs add a burst of freshness and brightness, cutting through the richness and making each bite feel light and zesty.

Each of these options complements the dish in its own way, adding either texture, brightness, or a pop of freshness to your meal, turning your cozy dinner into something really special!

How to Store Healthy Sesame Chicken with Green Beans and Rice

If you’re lucky enough to have leftovers of this delicious dish, you’ll want to store it properly to keep those vibrant flavors and textures intact. First, make sure to let the chicken, green beans, and rice cool down to room temperature before you pack them up. Storing them while still warm can create moisture, which can affect the texture when reheated.

For storing in the fridge, place the sesame chicken, green beans, and rice in an airtight container. It will stay fresh for about 3 to 4 days. When you’re ready to enjoy it again, simply reheat it in a skillet over medium heat with a splash of water or sesame oil to bring back that luscious, glossy sauce. You can also pop it in the microwave for a quicker option, though the stovetop method helps retain more of the dish’s original texture.

If you’re looking to extend the life of your leftovers, you can freeze the sesame chicken and green beans separately from the rice. This will keep the rice from getting mushy when reheated. After placing everything in a freezer-safe container or bag, label it with the date. When you’re ready to dive into your frozen meal, thaw it overnight in the fridge and reheat on the stovetop or microwave. Just be sure to check that it’s piping hot throughout before serving!

Conclusion

And there you have it—a cozy, comforting meal that’s bursting with flavor and texture. This healthy sesame chicken with green beans and rice is the perfect balance of savory, sweet, and a little nutty, all while being nourishing and satisfying. From the crispy green beans to the juicy chicken, every bite brings a little joy to the table. Whether you’re making it for a weeknight dinner or for a special occasion, this dish is sure to impress with its delightful simplicity and vibrant flavors.

I hope you give it a try and that it becomes a go-to favorite in your kitchen! If you do, let me know how it turns out. I’d love to hear your thoughts, any tweaks you made, or even just how much you enjoyed the meal. If you have any questions or need help along the way, don’t hesitate to ask—I’m always here to help make your cooking journey a little easier and more fun!

Print Recipe

Healthy Sesame Chicken with Green Beans and Rice

Author: Emily Roberts Courses: Dinner

Difficulty: Intermediate Prep Time 15 mins Cook Time 25 mins Rest Time 5 mins Total Time 45 mins

Calories: 400

Description

Tender chicken coated in a savory sesame glaze, perfectly paired with crisp green beans and fluffy rice. This dish balances rich, nutty flavors with fresh, vibrant veggies, making it a satisfying, healthy meal that’s as delicious as it is nourishing.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 pound chicken breast, cut into bite-sized pieces

• 2 tablespoons sesame oil

• 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

• 2 cups green beans, trimmed

• 1 cup jasmine rice

• 2 cups water (for rice)

• 1 tablespoon sesame oil (for rice)

• ¹⁄₄ teaspoon salt (for rice)

Instructions

1. Heat 1 tablespoon of sesame oil in a large pan over medium heat.
2. Add the chicken breast pieces to the pan and cook for 6-8 minutes, turning occasionally, until golden brown and cooked through.
3. Remove the chicken from the pan and set it aside on a plate.
4. In the same pan, add 1 tablespoon of olive oil.
5. Add the minced garlic and ginger to the pan and sauté for 1-2 minutes until fragrant.
6. In a small bowl, whisk together the soy sauce, honey, rice vinegar, water, and cornstarch until smooth.
7. Pour the soy sauce mixture into the pan with the garlic and ginger.
8. Stir the sauce and bring it to a simmer for 3-4 minutes, allowing it to thicken.
9. Return the cooked chicken to the pan and toss it in the sauce until evenly coated.
10. Sprinkle sesame seeds over the chicken and stir to combine.
11. In a separate pot, combine 2 cups of water, 1 tablespoon of sesame oil, and 1/4 teaspoon of salt.
12. Bring the water to a boil over medium-high heat.
13. Once the water is boiling, add the jasmine rice to the pot, stir briefly, and reduce the heat to low.
14. Cover the pot with a lid and simmer for 18-20 minutes, or until the rice is fully cooked and the water is absorbed.
15. While the rice is cooking, steam the green beans.
16. Bring a pot of water to a boil, then add the green beans and cook for 3-4 minutes until tender-crisp.
17. Drain the green beans and set them aside.
18. Serve the sesame chicken with the cooked green beans and jasmine rice on the side.

Note

• You can substitute chicken breast with boneless skinless thighs for a juicier, more flavorful option.
• For extra crunch, lightly toast the sesame seeds before adding them to the dish.
• Use low-sodium soy sauce to keep the dish healthier and control the sodium content.
• You can substitute jasmine rice with brown rice for added fiber and a nuttier flavor.
• Feel free to add other vegetables like bell peppers or carrots for extra color and nutrients.

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