Chicken and Green Beans Stir-fry with chili sauce

Juicy pieces of chicken and green beans covered in a sweet chili sauce.

Ingredients for 2 persons

  • 200 g of chicken breasts (boneless, skinless)

For the chicken marinade: 1 tablespoon of corn starch, 1 tablespoon of water, 1 teaspoon of garlic powder and ½ teaspoon of fine salt

  • 1 fresh red bell pepper
  • 1 tablespoon of sesame seeds
  • 200 ml of tomato sauce (= 1 cup)
  • 2 teaspoons of chili powder
  • 2 tablespoons of sunflower oil  
  • 300 g of cooked green beans (= equivalent of a 400ml can), drained weight

If you are using fresh green beans – allow 400g of fresh green beans. Cook in salted boiling water (20 minutes) or steam.

Better to eat canned vegetables than not eating vegetables at all

In winter, consider canned vegetables. They are more economical than the fresh vegetables and so easy to prepare! It’s true that with the heat treatment, canned vegetables have less vitamins than fresh or frozen vegetables, but the other benefits of eating vegetables (fibers and minerals) are still there!

To do the right choice: take cans with no added sugar (read the ingredients list) and rinse the vegetables before using them to remove excess salt (salt is used as a preservative).

Click here to read my article  » Health benefits of eating vegetables »

Directions

Step 1:

Cut the chicken into cubes.

In a mixing bowl, combine all the marinade ingredients. Add the diced chicken.

Mix until all the chicken pieces are coated with the marinade.

Set aside during the time to prepare the other ingredients.

Step 2:

Cut the bell pepper in half. Remove the peduncle, remove the white parts, then rinse with water and remove the seeds.

Cut the bell pepper into thin strips. Set aside.

Step 3:

In a frying pan, heat a tablespoon of oil and fry the chicken pieces. Stop cooking when all the chicken pieces are golden brown.

Set aside the chicken on a plate.

Step 4:

In the same pan used for the chicken cooking, heat the second tablespoon of oil and fry the bell peppers, cooked green beans and sesame seeds for 5 minutes. Stir regularly.

Step 5:

After 5 minutes of cooking, add the tomato sauce, chili powder and grilled chicken. Mix until the chicken and vegetables are coated in the sauce.

Cover the pan and cook for 10 minutes over medium heat (5/10).

Step 6:

After 10 minutes of cooking, adjust the seasoning of your dish: chili powder, salt. If your dish is too spicy or too salty, add a little water to your pan and cook for a few minutes.

Serve this dish with a portion of rice for a complete and balanced dish.

Votre commentaire

Entrez vos coordonnées ci-dessous ou cliquez sur une icône pour vous connecter:

Logo WordPress.com

Vous commentez à l’aide de votre compte WordPress.com. Déconnexion /  Changer )

Photo Google

Vous commentez à l’aide de votre compte Google. Déconnexion /  Changer )

Image Twitter

Vous commentez à l’aide de votre compte Twitter. Déconnexion /  Changer )

Photo Facebook

Vous commentez à l’aide de votre compte Facebook. Déconnexion /  Changer )

Connexion à %s