Introduction
Cooking a delicious and healthy meal doesn’t have to be time-consuming or complicated. This recipe combines tender chicken breasts with vibrant vegetables and a flavorful sauce for a quick and satisfying dinner that can be made in under 30 minutes. Perfect for busy weeknights, this dish is not only easy to prepare but also packed with nutrients. Let’s dive into the ingredients that make this dish come alive!
Detailed Ingredients with measures
– 2 lbs boneless skinless chicken breasts, cubed
– 2 (12-ounce) bags frozen green beans
– 1 onion, cut into 1-inch pieces
– 1 red bell pepper, seeded and cut into 1-inch pieces
– ⅓ cup soy sauce
– 1 tablespoon rice wine vinegar (not seasoned)
– 3 tablespoons sesame oil
– ½ cup brown sugar
– 1 teaspoon ground ginger
– 1 teaspoon garlic powder
– ½ teaspoon red pepper flakes
– 1 tablespoon toasted sesame seeds
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: Serves 4
This simple recipe is a fantastic way to enjoy a home-cooked meal without spending hours in the kitchen. The combination of savory soy sauce and a hint of sweetness from brown sugar balances beautifully with the spices, making every bite irresistible. Serve it hot and watch your family clear their plates!
Detailed Directions and Instructions
Cut the Chicken
Cut the chicken breasts into cubes and place them into a zip-top freezer bag or large bowl.
Prepare the Marinade
In a small bowl or mason jar, mix together the soy sauce, rice wine vinegar, sesame oil, brown sugar, ground ginger, garlic powder, and red pepper flakes.
Marinate the Chicken
Pour half of the sauce over the chicken and toss to coat evenly. Set aside to marinate while preparing the vegetables and preheating the oven.
Preheat the Oven
Preheat the oven to 425°F (218°C). Line a rimmed baking sheet with aluminum foil and spray with non-stick cooking spray.
Arrange the Chicken
Remove the chicken from the marinade and place it on the baking sheet, spacing the pieces evenly.
Add the Vegetables
Add the green beans, onion pieces, and red bell pepper pieces around the chicken on the baking sheet.
Pour Remaining Sauce
Pour the remaining sauce over the chicken and vegetables, then sprinkle with toasted sesame seeds.
Bake the Dish
Bake for 15 minutes, turning the chicken and vegetables halfway through, or until the chicken is cooked through.
Notes
Alternative Ingredients
For dietary sensitivities, soy sauce can be replaced with liquid aminos, and brown sugar can be replaced with Swerve Brown Sugar in equal amounts.
Cook techniques
Marinating
Marinating the chicken improves its flavor and helps keep it moist during cooking. Allowing the chicken to sit in the marinade for at least 15-30 minutes enhances the overall taste.
Roasting
Roasting is a cooking method that exposes food to dry heat, typically in an oven. This technique helps to develop rich flavors and textures, achieving a desirable caramelization on both the chicken and vegetables.
Spacing
When placing the chicken and vegetables on the baking sheet, ensure they are spaced evenly. This promotes even cooking and browning, preventing steaming and allowing for that desired crispness.
Tossing
Tossing the chicken in the marinade before cooking ensures that each piece is evenly coated. This results in consistent flavor throughout the dish.
Sprinkling
Sprinkling toasted sesame seeds at the end adds a delightful crunch and nutty flavor to the finished dish, enhancing both its texture and presentation.
FAQ
Can I use fresh green beans instead of frozen?
Yes, you can use fresh green beans. Just make sure to trim and cut them to size before adding them to the dish.
What can I substitute for sesame oil?
If you don’t have sesame oil, you can use another neutral oil, such as vegetable or canola oil, but it will change the flavor profile slightly.
How do I know when the chicken is cooked through?
The chicken is cooked through when it reaches an internal temperature of 165°F (75°C) and is no longer pink in the center.
Can I make this dish ahead of time?
Yes, you can prepare the marinated chicken and vegetables in advance. Store them in an airtight container in the refrigerator for up to 24 hours before cooking.
What could I serve with this dish?
This dish pairs well with rice, quinoa, or noodles, offering a great base to soak up the delicious sauce.
Conclusion
This delicious chicken and vegetable bake is a perfect balance of flavor and convenience. The combination of marinated chicken, crisp green beans, and colorful bell peppers brings a delightful taste, while the sesame oil and toasted sesame seeds add a nutty finish. It’s a nutritious, easy meal that the entire family will love.
Stir-Fried Chicken and Vegetables
Consider stir-frying the marinated chicken with a variety of vegetables such as broccoli, snap peas, and carrots for a quick and flavorful meal.
Chicken and Rice Bowl
Serve the baked chicken and vegetables over cooked rice or quinoa, drizzle with additional sauce, and top with sliced avocado for a hearty bowl.
Chicken Lettuce Wraps
Use the cooked chicken as a filling for lettuce wraps with crunchy vegetables and a sprinkle of chopped peanuts for added texture.
Asian-Inspired Chicken Tacos
Transform the dish into tacos by using tortillas, adding shredded cabbage, and drizzling with a yogurt or spicy mayo sauce.
Grilled Chicken Salad
Grill the marinated chicken and serve it on a bed of mixed greens, incorporating the same vegetables to create a refreshing salad drizzled with the remaining sauce.
Chicken Fried Rice
Chop leftover chicken and vegetables and stir-fry them with cooked rice, soy sauce, and scrambled eggs for a satisfying fried rice dish.
