Healthy Chicken and Green Bean Stir-Fry is a quick and tasty dish that brings together tender chicken pieces and crisp green beans in a light, flavorful sauce. It’s a colorful, satisfying meal that feels fresh and wholesome without any heaviness. The bright green beans add a wonderful crunch, and the chicken soaks up all the delicious flavors from the stir-fry sauce.
I love making this stir-fry on busy weeknights when I want something nutritious but don’t have a lot of time to cook. It comes together in just a few minutes, and I usually add a little garlic and ginger to give it a zesty kick. Plus, it’s a great way to sneak in some veggies without anyone feeling like they’re missing out on flavor. I find that letting the green beans stay a bit crisp keeps the dish lively and fresh.
My favorite way to serve this is over a bed of steamed rice or quinoa, so the sauce can soak in and make every bite comforting. It’s also perfect on its own for a low-carb meal. Whenever I make this stir-fry, it feels like a little victory for both taste and health, and my family always asks for seconds!
Key Ingredients & Substitutions
Chicken: Boneless, skinless chicken breasts cook quickly and stay tender. You can swap with chicken thighs for more flavor and juiciness.
Green Beans: Fresh green beans add nice crunch and color. If you can’t find fresh, frozen green beans work well, just avoid overcooking.
Red Bell Pepper: Adds sweetness and brightness. If you want extra heat, try adding a small chili or substituting with orange or yellow peppers for a milder taste.
Soy Sauce & Oyster Sauce: Low-sodium soy sauce keeps it healthy. Oyster sauce is optional but boosts umami. For vegan versions, use mushroom stir-fry sauce or skip oyster sauce.
Sesame Oil: Just a little goes a long way for a nutty flavor. If you don’t have it, a mild oil like avocado or canola is fine.
How Can I Keep the Green Beans Crisp and Bright?
Green beans can easily overcook and become mushy, so here’s how to keep them crisp and vibrant:
- Trim and rinse the beans first, then cut into bite-sized pieces for even cooking.
- Use high heat and stir-fry quickly so they cook fast but stay crunchy.
- If you want extra crunch, blanch the beans in boiling water for 1-2 minutes, then shock in ice water before stir-frying.
- Watch the beans closely while cooking—they should be tender but still have a snap when you bite.
Following these tips will give you those fresh green beans with a satisfying crunch every time!
Equipment You’ll Need
- Large wok or skillet – heats evenly and gives plenty of space to stir-fry without crowding the ingredients.
- Sharp chef’s knife – makes cutting chicken and vegetables quick and safe.
- Cutting board – a sturdy surface to prep all your ingredients.
- Mixing bowl – handy for tossing chicken with sauce or cornstarch before cooking.
- Wooden spoon or silicone spatula – lets you stir the ingredients gently without scratching your pan.
Flavor Variations & Add-Ins
- Swap chicken for shrimp or tofu to switch up the protein and add variety.
- Add sliced mushrooms or snap peas for extra veggies and a mix of textures.
- Stir in a splash of hoisin sauce or a pinch of red pepper flakes to give the stir-fry a sweet or spicy kick.
- Top with chopped fresh cilantro or green onions for fresh bright notes before serving.
Healthy Chicken and Green Bean Stir-Fry
Ingredients You’ll Need:
For The Stir-Fry:
- 1 lb (450 g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 12 oz (340 g) fresh green beans, trimmed
- 1 red bell pepper, julienned
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, minced
For The Sauce and Seasoning:
- 2 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce (optional for extra flavor)
- 1 tsp sesame oil
- 1 tbsp olive oil or vegetable oil (for cooking)
- 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening sauce)
- 1 tsp toasted sesame seeds (for garnish)
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 10 minutes for preparation and 10 minutes for cooking, totaling approximately 20 minutes. It’s a fast and healthy meal perfect for busy days.
Step-by-Step Instructions:
1. Prepare the Vegetables:
Trim the ends of the green beans and cut them in halves if you prefer shorter pieces. Julienne the red bell pepper and mince the garlic and ginger.
2. Cook the Chicken:
Heat 1 tablespoon of olive or vegetable oil in a large wok or skillet over medium-high heat. Add the bite-sized pieces of chicken and stir-fry until they are cooked through and lightly browned, about 5-6 minutes. Once done, remove the chicken from the pan and set aside.
3. Stir-Fry the Vegetables:
In the same pan, add the minced garlic and ginger. Stir-fry for about 30 seconds until fragrant. Then add the green beans and red bell pepper. Stir-fry the vegetables for 4-5 minutes until the green beans turn bright green and are tender-crisp.
4. Combine and Season:
Return the cooked chicken to the pan with the vegetables. Stir in the low-sodium soy sauce, oyster sauce (if using), and sesame oil. Mix well to coat everything evenly.
5. Thicken the Sauce (Optional):
If you like a thicker sauce, add the cornstarch mixed with water (slurry) to the pan. Cook for another 1-2 minutes until the sauce has thickened to your liking.
6. Final Touches and Serve:
Season with salt and pepper as desired. Remove the pan from heat, sprinkle with toasted sesame seeds for extra flavor and crunch, and serve immediately. This stir-fry is delicious when served over steamed rice or quinoa.
Can I Use Frozen Green Beans for This Stir-Fry?
Yes, frozen green beans work well! Just thaw them completely and pat dry before cooking to avoid extra moisture. Stir-fry a bit shorter since frozen beans are usually pre-blanched.
How Can I Make This Stir-Fry Gluten-Free?
Use tamari or a gluten-free soy sauce instead of regular soy sauce, and make sure the oyster sauce is gluten-free or omit it entirely. This will keep all the tasty flavors without gluten.
Can I Prepare This Dish Ahead of Time?
Absolutely! You can chop all the veggies and marinate the chicken in advance. Cook the stir-fry fresh for best texture, but leftovers keep well in the fridge for up to 3 days.
What’s the Best Way to Reheat Leftovers?
Reheat gently on the stove over medium heat, stirring frequently to prevent sticking. You can add a splash of water or broth if the sauce thickened too much in the fridge.