1. Homepage
  2. HEART HEALTHY
  3. Spicy Ginger Chicken Green Bean Stir Fry w/ Steamed Brown Rice

August 10, 2015

Spicy Ginger Chicken Green Bean Stir Fry w/ Steamed Brown Rice

Post by heartfoodie

I have made a ton of chicken recipes that have failed me, I’ve searched high and low for recipes for the dreaded, boring cut of skinless, boneless, chicken breasts, and have come out with empty tummies more than once. A lot of my poultry dishes will be in stir fry, breaded or BBQ format, because it was my way of amping up flavour while maintaining it’s heart healthy factor.

Why is this good food good for you?

  1. Brown rice vs. white rice. I love rice! Discovering brown rice made me love it even more! Brown rice is a whole grain, enriched with fatty clearing fiber and cancer fighting antioxidants.  More importantly, they are less sugary than white rice and can actually help normalize blood sugar levels. We don’t even eat white rice anymore and mainly because of taste preference, I mean health benefactor.

  2. Poultry vs. red meat. Put simply, poultry has less fat saturated fat than red meat. If you are a carnivore, I suggest that you add more poultry (and fish) dishes on rotation and trim down on the red meat to once a week. Your heart will thank you.

  3. Bonus Tip. Ginger. Freshly chopped ginger in or on anything is so good for your immune system. It’s not what I would call a “heart” food, but it is worth mentioning. In this dish, it adds another dimension of heat to cut through the sweet sauce.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


 Ingredients:

2-3  skinless, boneless chicken breasts, cut into strips
2  tbsp olive oil
1  sliced spanish onion
1  sliced red pepper
1  sliced yellow (or orange) pepper
1  cup green beans
1  large sliced ginger
1  tbsp chili garlic sauce
3  tbsp oyster sauce
2  tbsp tamari sauce (low sodium)
1 1/2  tbsp brown sugar
1/3  cup chicken broth (low sodium)
1/3  cup brown rice
white pepper to taste


7 Easy Steps (Instructions):

Step 1:  Start your brown rice to cook.  I actually use a steam cooker to cook my brown rice. Hassle free and tastes delicious!

Step 2:  Heat oil in pan over medium-high heat.  Cook chicken until browned on both sides. Once chicken is cooked through and nicely browned. Add ginger, chili paste and garlic to chicken. Toss to coat evenly and cook for another 30 seconds. Remove chicken and set aside.

Step 3: Using the same pan, add onion, peppers and green beans. Cook for 4-5 minutes or until onions become translucent.

 Step 4:  Add chicken broth and deglaze pan. Reduce heat to medium, and let the broth reduce a bit and cook the vegetables through.

 

Step 5:  In a separate dish, prepare the sauce.  Add tamari, oyster sauce and brown sugar. Whisk together. Set aside.

Step 6: When the vegetables are done to your liking, add the chicken back in to the pan. Add the sauce. Stir until sauce is well incorporated and starts to thicken, approximately 2-3 minutes.

Step 7:  In the last minute add a few dashes of white pepper (or to your liking). Stir one final time before serving on a bed of brown rice. Make sure to scoop up extra sauce from the pan.

Enjoy! (Enjoy more the next day!) Nutritional facts and printer-friendly version of this recipe here.