Oriental Chicken with Green Beans

Oriental Chicken and Green Bean Stir Fry
is my favorite low-carb recipe so far

Do you like Oriental food?

Fresh green beans?

If so, then you're going to really love this Oriental Chicken with Green Beans stir fry recipe. Not only is it low-carb and simple to make, but the flavor is amazing.

I've been using this recipe for awhile now, as I adapted it from a recipe I was using before I went low carb, and we really like this altered version.

I haven't made it lately, however, because the fresh beans in our area have been rather disgusting this year. I didn't plant a garden last summer, so I've had to wait for some nice looking fresh green beans.

Before going low carb, I made the sauce with a couple of tablespoons of frozen orange juice concentrate.

After going low carb, I switched to using orange-flavored Crystal Light. This was the first time I had a chance to try Davinci sugar-free orange syrup.

And wow. What a difference a little sugar-free syrup made.

Why I've Gone Back to Using Cornstarch in This Low-Carb Recipe

Since there is only hubby and me, I usually split this recipe between the two of us. It makes plenty of food, so if you want to serve it with cauliflower rice and a side salad, it would easily serve 4.

You can use a different thickener rather than cornstarch to cut down on the carbs, but I'm not really knowledgeable about them.

Not-Sugar and Not-Starch are no longer available.

Today, the popular thickener is called Thick-it-Up. It takes 1 teaspoon to thicken 2 cups of liquid, so you don't want to use very much.

I've given up on using alternative thickeners.

I decided to start using cornstarch again because it doesn't affect weight loss and helps to make low-carb food have that traditional oriental flavor.

Cornstarch is 7 carbs per tbsp, enough to thicken a cup of liquid, so if you are using the vegetable gums you can subtract 3-1/2 carbs per serving.

Oriental Chicken and Green  Beans

Makes 2 to 4 servings

Ingredients:

1 pound boneless chicken breast
2 tablespoon soy sauce
1 tablespoon cornstarch
1 tablespoon brandy
1 teaspoon Splenda, or other sweetener
1/2 teaspoon baking soda
2 to 3 tablespoons peanut oil, divided
1 lb fresh green beans cut into 1 to 2 inch pieces
1/2 cup finely chopped onion
4 ounce can mushroom pieces
1 tablespoon minced ginger root
1 tablespoon minced garlic
1/2 cup orange flavored sugar-free syrup

Partially thaw your chicken breast, then cut it into strips or chunks. It will slice easier if it is still partly frozen. Set aside.

In a small bowl, combine soy sauce, cornstarch, brandy, Splenda, and baking soda. Add chicken pieces, and mix well. Cover tightly and refrigerate for several hours to marinate.

When ready to eat, in a heavy cast iron skillet or wok heat 1 tablespoons peanut oil until very hot. Add your green beans and onion. Stir fry until veggies are well coated. 

Add the liquid from the can of mushrooms, cover, and steam for 9 to 10 minutes, stirring occasionally and adding additional water if necessary until beans are crunchy-tender. 

Add mushrooms during the last minute or two, cooking just long enough to heat them through.

Remove beans and mushrooms to a platter and spread out slightly to avoid overcooking. 

In the same skillet or wok heat 1 to 2 tbsp peanut oil until very hot. Add ginger and garlic. Stir-fry for about 1 minute, then add chicken pieces and stir-fry until thoroughly cooked through. 

This tastes best if you add the vegetables after the chicken lightly browns.

Return beans to the chicken. Stir in the Davinci syrup, cover the pan, and steam it all together for a minute or two. Uncover, and stir the mixture until heated through.

If dividing into two servings:

452 calories, 19 grams fat, 18 carbs, 5 grams fiber (13 net carbs), and 51 grams protein per serving

If dividing into four servings:

226 calories, 9.5 grams fat, 9 carbs, 2-1/2 grams of fiber (6.5 net carbs), and 25.5 grams of protein per serving