Healthy Low Calorie Chicken and Green Beans Recipe
Looking for a nutritious, delicious, and easy-to-make meal? This Healthy Low-Calorie Chicken and Green Beans recipe is perfect for those who want a balanced meal without sacrificing flavor.
Whether you’re on a weight loss journey or just looking to eat healthier, this low-calorie chicken and green beans recipe is a must-try.
Packed with protein, fiber, and essential vitamins, this dish is ideal for anyone on a weight loss journey or simply seeking a wholesome dinner option.
Healthy Low Calorie Chicken and Green Beans Recipe: Ingredients
This low-calorie chicken and green beans recipe uses simple ingredients and cooking methods, ensuring that you can easily replicate it at home.
- 100g carrots
- 170g potatoes
- 100g green beans
- 2 tablespoons lemon juice
- 1 teaspoon black pepper powder
- 1/4 teaspoon salt (adjust to taste)
- 2 teaspoons oregano
- 1/2 tablespoon canola oil
- 16g garlic minced
- 170g boneless, skinless chicken breast
- Fresh coriander
Detailed Recipe Instructions
- Prepare the Vegetables:
- Slice the carrots into rounds.
- Cut each green bean into 4 pieces.
- Cut the potatoes into sticks similar in size to the cut green beans.
- Steam or Boil the Vegetables:
- Steam the carrots, green beans, and potatoes together for better nutrition retention. Alternatively, you can boil them until tender.
- Prepare the Chicken:
- While the vegetables are cooking, slice the chicken into strips about the size of the cut potatoes and green beans.
- Marinate the chicken strips with 2 teaspoons of oregano, 1 teaspoon of black pepper, salt to taste, and lemon juice for 10 minutes. If you are short on time, you can skip the marination.
- Cook the Chicken:
- Add 1/2 tablespoon of oil to a non-stick pan and heat it.
- Add the marinated chicken strips to the pan, spreading them out evenly.
- Cook for 1 minute on high heat, then cover the pan and let the chicken cook for a few more minutes.
- Combine the Chicken and Vegetables:
- Uncover the pan and add the steamed or boiled vegetables.
- Increase the heat to high and stir-fry until everything is well combined and heated through.
- Adjust the seasoning with more salt or lemon juice if needed.
- Finish and Serve:
- Add some finely chopped fresh coriander to the pan and mix well.
- Serve the dish hot and enjoy your healthy low-calorie chicken and vegetable meal
Benefits of This Recipe
- Low in Calories: Each portion is designed to be filling and satisfying while keeping the calorie count low. This helps in managing weight without feeling deprived.
- High in Protein: The chicken breast provides a significant amount of protein, crucial for muscle maintenance and overall health.
- Rich in Fiber and Nutrients: The combination of green beans, carrots, and potatoes adds fiber, vitamins, and minerals to your diet, promoting digestive health and overall well-being.
- Quick and Easy: With simple preparation and cooking steps, this meal can be ready in under 30 minutes, making it perfect for busy weeknights.
- Versatile: This recipe can be easily customized. Add your favorite vegetables or adjust the seasoning to suit your taste preferences.
Nutrients
This meal is high in several important nutrients, including:
- Protein: The boneless, skinless chicken breast provides a significant amount of protein, essential for muscle repair, growth, and overall body function.
- Fiber: The carrots, green beans, and potatoes are rich in fiber, which aids digestion, promotes a feeling of fullness, and supports gut health.
- Vitamins and Minerals: The vegetables in this meal, such as carrots and green beans, are packed with essential vitamins and minerals like vitamin A, vitamin C, potassium, and magnesium, which are important for overall health and well-being.
Why You’ll Love It
- Flavorful and Satisfying: The marinated chicken, combined with the freshness of the vegetables and a hint of lemon juice, creates a delicious harmony of flavors.
- Healthy Cooking Method: Steaming the vegetables helps retain their nutrients, ensuring you get the maximum health benefits from every bite.
- Minimal Clean-Up: This one-pan recipe means less time spent cleaning up after dinner, giving you more time to relax.
Cooking Tips
- Marination Tip: If you have extra time, marinate the chicken for longer to deepen the flavors. However, even a quick 10-minute marination adds a delightful taste.
- Vegetable Alternatives: Feel free to substitute or add other vegetables like bell peppers, zucchini, or broccoli for added variety.
- Serving Suggestion: Serve this dish with a side of brown rice or quinoa for a complete meal.
Nutritional Information (Per Serving)
- Calories: 412
- Carbohydrates: 56.75g
- Protein: 31.25g
- Fat: 7.25g
Nutrition Information Calculations from USDA Food Central Database
| Ingredient | Weight (g) | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Carrot | 100 | 41 | 14.08 | 1.37 | 0.35 |
| Potatoes | 169 | 130.13 | 29.58 | 3.46 | 0.15 |
| French Beans | 100 | 34.3 | 6.41 | 1.88 | 0.20 |
| Lemon Juice (2 tablespoons) | 28.7 | 6.31 | 1.98 | 0.10 | 0.07 |
| Black Pepper Powder (1 teaspoon) | 2.3 | 5.77 | 1.47 | 0.24 | 0.08 |
| Salt (1/4 teaspoon) | – | 0 | 0 | 0 | 0 |
| Oregano (2 teaspoons) | 3.6 | 9.54 | 2.48 | 0.32 | 0.15 |
| Oil (1/2 tablespoon) | 7 | 62 | 0 | 0 | 7 |
| Garlic | 16 | 22.88 | – | – | – |
| Boneless Skinless Chicken Breast | 170 | 204 | 0 | 38.25 | 4.45 |
| Total | – | 824.5 | 113.5 | 62.5 | 14.5 |
| Per Portion (Divided into 2 Portions) | – | 412 | 56.75 | 31.25 | 7.2 |
Serving Suggestion
Main Course: Enjoy a portion of the low-calorie chicken and green beans as the main course/lunch or dinner. This is how me and my husband have it!
Side Dish: Serve it alongside a small portion of brown rice or quinoa for a balanced meal.
Wrap or Sandwich: Use the cooked chicken and vegetables as a filling for a whole-grain wrap or sandwich, adding lettuce and sliced tomatoes for extra freshness.
More Desi Low Calorie Recipes
- Low Calorie Creamy Chicken Salad
- Low Calorie Chana Chat (Pakistani Chickpea Salad)
- Low Calorie Oats Haleem
- Low Calorie Chicken Qeema
- Low Calorie Chicken Yakhni Pulao
- Low Calorie Shami Kababs
- Low Calorie Chicken Tikka Skewers
Ready to try?
This Healthy Low-Calorie Chicken and Green Beans recipe is not only good for your waistline but also a treat for your taste buds. Try it tonight and enjoy a meal that’s both delicious and nutritious.
Impress your family with this easy-to-make, delicious, and healthy low-calorie chicken and green beans recipe.
Don’t forget to share your experience and any creative tweaks you make to the recipe in the comments below!
Healthy Low Calorie Chicken And Green Beans Recipe
One of the best things about this low-calorie chicken and green beans recipe is how quickly it comes together, making it ideal for busy weeknights
Ingredients
- 100 g carrot
- 170 g potatoes
- 100 g french beans
- 2 tablespoons lemon juice
- 1 teaspoon black pepper powder
- 1/4 teaspoon salt or more to taste
- 2 teaspoons dried oregano
- 1/2 tbsp canola oil
- 16 g garlic minced
- 170 g boneless skinless chicken breast
Instructions
- Slice carrots into rounds, cut green beans into 4 pieces, and cut potatoes into sticks similar to the beans. Steam or boil the vegetables until tender (steaming retains more nutrients).
- Slice chicken into strips the size of the cut potatoes and green beans. Marinate with oregano, black pepper, salt, and lemon juice for 10 minutes (optional if short on time).
- Heat 1/2 tablespoon oil in a non-stick pan. Add chicken strips, spread them out, cook on high for 1 minute, then cover and cook for a few more minutes.
- Add steamed/boiled vegetables to the pan with the chicken. Stir on high heat until well combined. Adjust seasoning with salt or lemon juice, and add chopped fresh coriander.
- Enjoy your healthy low-calorie chicken and vegetable meal!
Notes
“Impress your family with this easy-to-make, delicious, and healthy low-calorie chicken and green beans recipe