Sweet Chicken and Green Bean Stir-Fry
with rice
I dedicate this meal to my dad whose secret is to always add a bit of ketchup to his stir-fries for an extra layer of sweetness. Give it a try, and you'll never go back! (For the rice, you'll make a bit extra for tomorrow night's dinner)
Dependency
Proteins
Cuisines
Ingredients
Rice (3 cups):
- Rice - 3 cups , white or brown
Sweet Chicken and Green Bean Stir-Fry:
- Chicken breasts - 1 1/2 lbs , cubed
- Garlic - 2 cloves , minced
- Green beans - 1 lb , trimmed
- Soy sauce, low-sodium - 3 Tbsp
- Ketchup - 2 Tbsp
- Rice vinegar - 2 tsp
- Corn starch - 1 Tbsp + 2 Tbsp
- Cooking oil - 1 Tbsp + 1 Tbsp
- Lemon - 1/2 , juice of
Nutrition Facts
Amount Per Serving
Calories
564
Just a moment...
% Daily Value
Total Fat
12g
19%
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Saturated Fat
2g
11%
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Trans Fat
0g
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Cholesterol
100mg
33%
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Sodium
962mg
40%
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Total Carbohydrate
73g
24%
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Dietary Fiber
4g
16%
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Sugars
6g
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Protein
41g
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Prep
- Chicken - Chop into bite-sized pieces. Season with salt and pepper and then tenderize with a fork. (Can be done up to 1 day ahead)
- Garlic / Green beans - Prep as directed. Green bean trimming is a perfect activity for kids to do with scissors. (Can be done up to 3 days ahead)
- Make stir-fry sauce - Mix together soy sauce, ketchup, rice vinegar, 1 tablespoon (15 ml) corn starch, and 1/2 cup (118 ml) of water.
- Rice - If using white rice, rinse until water runs clear. Fill a saucepan or Dutch oven with rice and 2:1 ratio of water to rice. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead)
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Make
- Toss chicken with 2 tablespoons (30 ml) of corn starch. Heat a wok over medium-high heat. Add 1 tbs. (14.8ml) cooking oil and then add chicken to heated oil. Saute for about 3 to 5 minutes, until the exterior is nice and golden. Remove and set aside (the chicken doesn't have to be cooked through at this point).
- Return wok to heat, and add remaining tablespoon of cooking oil. Add garlic to heated oil. Once you can smell the garlic, add in green beans with a dash of salt. Stir-fry for about 1 minute and then return chicken back to wok. Make a donut in the middle of your wok, and then pour in stir-fry sauce. When it starts to bubble and thicken, toss everything together. Cook until chicken is done (just slice into a cube to check). Add in a squeeze of lemon juice and then season to taste with salt and pepper. Serve warm over rice (reserve 2 cups (472 ml) for tomorrow night's dinner though!).
Nutrition Facts
Amount Per Serving
Calories
564
Just a moment...
% Daily Value
Total Fat
12g
19%
Just a moment...
Saturated Fat
2g
11%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
100mg
33%
Just a moment...
Sodium
962mg
40%
Just a moment...
Total Carbohydrate
73g
24%
Just a moment...
Dietary Fiber
4g
16%
Just a moment...
Sugars
6g
Just a moment...
Protein
41g
Just a moment...
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