Healthy Sesame Chicken with Green Beans and Rice

Introduction

Healthy Sesame Chicken with Green Beans and Rice is a meal that ticks every box: bold flavor, satisfying texture, and balanced nutrition. A light yet crave-worthy sesame soy glaze coats juicy chicken and crisp-tender green beans, all served over fluffy rice for a dinner that feels like takeout but nourishes like home-cooking. Even better, it comes together fast for busy weeknights.

If you want a deliciously healthy dinner that won’t have you sacrificing taste, this recipe brings both convenience and crowd-pleasing appeal.

What Makes This Sesame Chicken Special?

Unlike the deep-fried versions you find in restaurants, this recipe calls for pan-seared chicken, delivering flavor without excess oil or heaviness. Toasted sesame oil, garlic, and ginger lend aromatic depth, while the fresh green beans provide essential crunch and color. It’s the kind of dinner that satisfies everyone, from picky kids to nutrition-minded adults.

Prepping with Ease

Cutting fresh vegetables and chicken can take time, but with the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper, you’ll have your prep work done in a flash. It slices green beans and onions uniformly, ensuring even cooking and a beautiful presentation.

For precise measurements when adding sauces or rice, an Amazon Basics Digital Kitchen Scale with LCD Display streamlines the process and keeps portions perfectly balanced.

Cooking Healthy Sesame Chicken with Green Beans

A top-quality nonstick skillet like the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch allows you to sear chicken with minimal oil while ensuring nothing sticks. The even heat distribution helps brown the chicken and deliver restaurant-level sear for big flavor with fewer calories.

If you’d like to prepare the green beans and chicken separately (or double the recipe), a COSORI Air Fryer 9-in-1, Compact & Large 6-Qt is perfect for crisp-tender green beans, letting them shine alongside your main dish.

Serving and Storing

For meal prep or on-the-go lunches, portion your Sesame Chicken, green beans, and rice into a Bentgo Salad Container – 54 oz Bowl for fresh, leak-free storage.

Nutritional Information and Serving Size

This recipe yields about 4 servings, with each coming in at roughly 350–400 calories. You’ll enjoy plenty of lean protein, fiber, and complex carbs, making it a smart and satisfying choice for any night of the week.

Ingredients
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
12 ounces fresh green beans, trimmed
2 tablespoons low-sodium soy sauce
1 tablespoon toasted sesame oil
1 tablespoon rice vinegar
2 tablespoons honey or maple syrup
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
Salt and pepper, to taste
1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
2 cups cooked brown or white rice
2 teaspoons sesame seeds, for garnish
Sliced green onions, for garnish
Cooking spray or 1 tablespoon olive oil

Instructions

1. Begin by prepping your ingredients. Use the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper to quickly chop chicken into even pieces and trim green beans for uniform cooking.
2. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, garlic, ginger, and a pinch of salt and pepper. Set aside.
3. Heat the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch over medium-high heat. Lightly coat with cooking spray or olive oil. Add chicken pieces in a single layer (avoid overcrowding) and sear for 2–3 minutes per side, until golden and cooked through. Remove and set aside.
4. Add green beans to the same skillet. Sauté for 3–4 minutes, stirring occasionally, until bright green and just tender. If using an air fryer, arrange beans in a single layer in the COSORI Air Fryer 9-in-1 and cook at 380°F for 5–6 minutes.
5. Return chicken to the skillet, pour in the sesame sauce, and toss to coat. If you like a thicker glaze, add the cornstarch slurry and cook until the sauce bubbles and thickens—about 1 minute.
6. Remove from heat. Serve immediately over a bed of steamed brown or white rice, topped with sesame seeds and sliced green onions.
7. For meal prep, layer rice, chicken, and green beans in a Bentgo Salad Container – 54 oz Bowl for easy, healthy lunches throughout the week.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Healthy Sesame Chicken with Green Beans and Rice (Recap)

This Healthy Sesame Chicken with Green Beans and Rice recipe achieves that beloved takeout flavor—and does it with better-for-you ingredients. Balanced, flavorful, and simple to make, it’s a reliable crowd-pleaser you’ll want to add to your regular dinner rotation.