4.0 from 18 votes
Green Bean Chicken
The best way to moist and super tender meat in stir-fries is velveting. Find out how and enjoy this green bean chicken without take out!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr 15 mins
Servings: 4 Servings
Calories: 403 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
For Velveting
- 1 egg white
- 1 tablespoon Chinese rice wine
- 2 tablespoons canola oil
- 1 tablespoon cornstarch
- ¼ teaspoon salt
- 1 pound boneless chicken breast, cut into 1-inch pieces
For the Stir-fry Sauce
- ⅓ cup oyster sauce
- ¼ cup chicken broth or water
- 3 tablespoons Chinese rice wine
- 3 tablespoons low sodium soy sauce
- 2 tablespoons brown sugar
- 1 tablespoon sesame oil
- 1 tablespoon corn starch
- ¼ teaspoon pepper
For Stir-frying
- 2 cloves garlic, peeled and minced
- 1 thumb-size ginger, peeled and grated
- 2 tablespoons canola oil
- 1 pound green beans, ends trimmed
Instructions
- In a bowl, combine ingredients for velveting: egg white, Chinese cooking wine, 1 tablespoon of the oil. cornstarch and salt. Whisk together until well-blended and frothy. Add chicken and marinate in the refrigerator for about 30 minutes. Drain chicken well.
- In a pot over high heat, combine about 2-inches deep of water and 1 tablespoon of oil. Bring to a boil. Reduce heat to medium low and immediately add chicken, stirring to disperse. Bring water back to a gentle simmer and once it's barely bubbling, continue to cook chicken for about 1 minute, stirring occasionally. With a slotted spoon, remove chicken from pot and drain well. Keep warm and set aside.
- In a bowl, combine stir-fry sauce: oyster sauce, chicken broth, soy sauce, brown sugar, sesame oil, cornstarch and pepper. Whisk until well-blended and cornstarch is dispersed. Set aside.
- In a wok or wide pan over high heat, heat the 2 tablespoons of oil. Add garlic and ginger and cook, stirring regularly, for about 30 seconds or until aromatic.
- Add green beans and cook, stirring regularly, until wrinkled.
- Add stir-fry sauce mixture and cook, stirring quickly, for about 1 minute or until thickened.
- Add chicken and cook, stirring regularly, for about 2 to 3 minutes or until chicken is heated through. Serve hot.
Cup of Yum
Notes
- For a more tender green beans, sear on medium high heat until wrinkled and then add ¼ cup water, cover, and steam until tender-crisp before adding sauce ingredients.
- To add heat, stir in ¼ teaspoon dried red pepper flakes to sauce.
Nutrition Information
Calories
403kcal
(20%)
Carbohydrates
22g
(7%)
Protein
29g
(58%)
Fat
21g
(32%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
6g
Monounsaturated Fat
11g
Trans Fat
0.1g
Cholesterol
73mg
(24%)
Sodium
1313mg
(55%)
Potassium
753mg
(22%)
Fiber
3g
(12%)
Sugar
10g
(20%)
Vitamin A
818IU
(16%)
Vitamin C
16mg
(18%)
Calcium
68mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 403
% Daily Value*
| Calories | 403kcal | 20% |
| Carbohydrates | 22g | 7% |
| Protein | 29g | 58% |
| Fat | 21g | 32% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 11g | 55% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 73mg | 24% |
| Sodium | 1313mg | 55% |
| Potassium | 753mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 10g | 20% |
| Vitamin A | 818IU | 16% |
| Vitamin C | 16mg | 18% |
| Calcium | 68mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.