White bean and chicken stir fry
Try this delicious White Bean and Chicken Stir-Fry recipe! Made with tender chicken breasts, mixed vegetables, savory soy sauce, a splash of white wine, and hearty white beans—it's a quick and healthy dinner option perfect for busy weeknights. Ready in under 30 minutes!
- 28 May 2024
- Cook time 10 min
- Prep time 10 min
- 2 Servings
- 6 Ingredients
White bean and chicken stir fry is a quick, nutritious, and delicious meal that combines lean protein, fiber-rich beans, and a variety of colorful vegetables. This dish is perfect for busy weeknights when you need something fast yet wholesome.
Ingredients:
Instructions:
- Rinse and pat dry the chicken breasts. Cut them into bite-sized strips or cubes for even cooking.
- In a large skillet or wok, heat the 2 tablespoons of olive oil over medium-high heat until shimmering.
- Add the chicken pieces to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the chicken is golden brown and no longer pink in the center. Remove the cooked chicken from the skillet and set it aside on a plate.
- In the same skillet, add the 1.5 cups of mixed frozen vegetables. Stir fry for about 5 minutes or until they are heated through and begin to soften.
- Pour in the 4 tablespoons of soy sauce and 3 fl oz of white wine. Stir well to combine and let the mixture simmer for about 2 minutes, allowing the flavors to meld.
- Add the 1.5 cups of white beans to the skillet. Cook for another 2-3 minutes, stirring occasionally, until the beans are warmed through.
- Return the cooked chicken to the skillet. Mix everything together until the chicken is well coated with the sauce and heated through.
- Divide the stir fry among plates or bowls and serve hot. This stir fry pairs nicely with rice or noodles, or you can enjoy it on its own for a lighter meal.
Tips:
- Cut the chicken breasts into even, bite-sized pieces to ensure they cook evenly.
- Thaw and drain the frozen vegetables before adding them to the stir fry to avoid excess water in the pan.
- Feel free to add your favorite fresh vegetables, like bell peppers, carrots, or snap peas, to enhance the flavors and textures.
- Use a large skillet or wok to give the ingredients enough room to cook properly without overcrowding.
- If you prefer a thicker sauce, add a teaspoon of cornstarch mixed with a tablespoon of water during the cooking process.
- Marinating the chicken in a bit of soy sauce and garlic for about 15-30 minutes before cooking can add extra flavor.
- Season with additional spices or herbs like ginger, garlic, or black pepper to suit your taste preference.
Whether you're cooking for yourself or your family, this white bean and chicken stir fry is a fantastic option that delivers both flavor and nutrients. Pair it with some brown rice or quinoa for a complete meal. Enjoy your culinary creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 610kcal | 24% |
| Protein | |
| Protein 60g | 39% |
| Carbohydrates | |
| Carbohydrates 77g | 21% |
| Fiber 20g | 53% |
| Sugar 6g | 6% |
| Fat | |
| Fat 18g | 22% |
| Saturated 2.94g | 10% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 370ug | 42% |
| Choline 230mg | 42% |
| Vitamin B1 0.50mg | 41% |
| Vitamin B2 0.60mg | 46% |
| Vitamin B3 16mg | 100% |
| Vitamin B6 1.53mg | 90% |
| Vitamin B9 210ug | 52% |
| Vitamin B12 0.30ug | 12% |
| Vitamin C 5mg | 6% |
| Vitamin E 3.28mg | 22% |
| Vitamin K 45ug | 39% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 0.77mg | 0% |
| Iron, Fe 10mg | 89% |
| Magnesium, Mg 230mg | 54% |
| Phosphorus, P 670mg | 54% |
| Potassium, K 2030mg | 60% |
| Selenium, Se 36ug | 65% |
| Sodium, Na 1890mg | 126% |
| Zinc, Zn 4.83mg | 44% |
| Water | |
| Water 430g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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