| Prep: 20 mins | Cook: 15 mins | Difficulty: Moderate | Serves: 6 |
| kcal | fat | saturates | carbs |
| 345 | 8g | 2g | 28g |
| sugars | fibre | protein | salt |
| 5g | 3g | 25g | 1.2g |
I’ve always had a bit of an obsession with the recipe I simply can’t resist — Runner Bean and Chicken Stir-fry. This delightful dish, teeming with vibrant colors and an explosion of flavors that marry my Southern roots and West African heritage, it’s much more than what meets the taste buds.
Bringing Together Diversity and Flavors
Like a beautiful dance of distinct cultures and backgrounds, the Runner Bean and Chicken Stir-fry embodies what it means to enjoy Afro-Southern cuisine. Its ingredients, like runner beans, bell peppers, carrots and onions, are staples in many Southern and West African dishes. But, rather than dwell on comfort-food indulgences, this recipe champions the lightness and crispness of stir-fries. Its marriage of diverse flavors and textures symbolizes the beautiful symphony that is my own culinary heritage.
The Allure of Freshness and Nutrients
What I truly adore about this recipe, aside from its delectable fusion of flavors, is its emphasis on fresh vegetables. Laden with runner beans, bell peppers, and carrots, the meal is a treasure trove of essential vitamins and minerals including Vitamin C, dietary fiber, and antioxidants. It’s a lean and satisfying meal that doesn’t pack on unnecessary calories, making it great for heart health and weight management. It also has ginger and garlic, both of which are known for their immune-boosting properties and anti-inflammatory benefits.
The Runner Bean and Chicken Stir-fry, for me, parallels to the likes of an Asian chicken stir-fry or a colorful chicken stir-fry. Yet, it infuses its own unique elements such as oyster sauce which offers a delightful umami depth unlike any other. One can enjoy it on its own, or pair it with a refreshing, light salad, or even a comforting bowl of Jollof rice, a West African classic. This is the versatility that makes this recipe so special.
So, if you’re up for an adventurous twist brimming with culture, health benefits and unforgettable flavors, the Runner Bean and Chicken Stir-fry is waiting for you. Let’s cook up a celebration of diversity right in your kitchen!
What You’ll Need
- 1.5 pounds of boneless chicken breasts, cut into pieces
- 3 cups of runner beans, trimmed and halved diagonally
- 1 large bell pepper, sliced
- 2 medium-size carrots, thinly sliced
- 1 large onion, thinly sliced
- 4 cloves of garlic, finely chopped
- 1 tablespoon of fresh ginger, finely chopped
- 3 tablespoons of vegetable oil
- 3 tablespoons of soy sauce
- 2 tablespoons of oyster sauce
- 1 tablespoon of cornstarch, dissolved in 4 tablespoons of cold water
- 2 cups of cooked white rice
Method
Step One
Begin by heating 2 tablespoons of vegetable oil in a large skillet over medium-high heat. Add the chicken pieces and stir-fry for about 6-8 minutes or until they are thoroughly cooked and golden brown. Once done, remove the chicken from the skillet and set aside.
Step Two
In the same skillet, heat the remaining tablespoon of vegetable oil. Add the garlic, ginger, and onion and stir-fry for about 2 minutes or until the onion is softened and golden. Then add the bell pepper, carrots, and runner beans. Continue to stir-fry for another 5-7 minutes until the vegetables are crisp-tender.
Step Three
Next, re-add the cooked chicken into the skillet with the vegetables. Pour over the soy sauce and oyster sauce, stirring well to coat the chicken and vegetables evenly.
Step Four
Mix the dissolved cornstarch into the skillet. Stirring constantly, cook for about 2-3 more minutes until the sauce thickens.
Step Five
Finally, serve the stir-fry over the cooked white rice. Enjoy this tasty and healthy Runner Bean and Chicken Stir-fry while it’s hot!
