White bean and chicken stir fry
This white bean and chicken stir fry features tender chicken, fibre-rich white beans, and mixed vegetables, all sautéed in a savoury sauce. It’s a quick and healthy meal perfect for busy weeknights.
Cook time 10 min
Prep time 10 min
Ingredients:
10 oz chicken breasts2 tbsp olive oil
1.50 cups mixed frozen vegetables
4 tbsp soy sauce
3 fl oz white wine
1.50 cups white beans
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.
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.
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!
White bean and chicken stir fry FAQ:
Cook the chicken pieces for about 5-7 minutes over medium-high heat, stirring occasionally, until they are golden brown and no longer pink in the center.
Yes, you can use fresh vegetables instead of frozen. Just be sure to cut them into similar-sized pieces and adjust the cooking time to ensure they soften properly, typically around 4-5 minutes.
If you don't have white wine, you can use chicken or vegetable broth as a substitute for flavor. You might miss some acidity, so consider adding a splash of vinegar or lemon juice for balance.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in a skillet over medium heat until warmed through, or in the microwave.
A large skillet or wok is ideal for stir-frying. These allow for better heat distribution and room to toss the ingredients without spilling.
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.
Nutrition per serving
2 ServingsCalories 610kcal
Protein 60g
Carbohydrates 77g
Fiber 20g
Sugar 6g
Fat 18g
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