Tender Chicken Tenderloin and Crispy Green Beans Stir-fry
Tender Chicken Stir-fry with Green Beans: A Simple and Healthy Dish
Today, we’re introducing a delightful stir-fry dish featuring chicken tenderloin and fresh green beans. The tender chicken, known for its mild flavor and soft texture, pairs beautifully with the crisp bite of the green beans and the sweetness of bell peppers and onions. This recipe is not only nutritious but also quick and easy to make, perfect for busy weeknights or a healthy lunch.
Main Ingredients
- 500g Chicken Tenderloin: This cut is lean and incredibly tender, making it ideal for stir-fries.
- 200g Green Beans: Adds a satisfying crunch and a boost of fiber and nutrients.
- 1/2 Yellow Bell Pepper: Contributes a mild sweetness and vibrant color.
- 1/2 Green Bell Pepper: Provides fresh flavor and additional vitamins.
- 1/2 Onion: Lends sweetness and depth of flavor to the dish.
Chicken Marinade
- 2 Tbsp Rice Wine (Cheongju): Helps to tenderize the chicken and remove any gamey odor.
- Pinch of Salt: For basic seasoning.
- Pinch of Black Pepper: Enhances flavor and balances richness.
- 2 Tbsp Rice Wine (Cheongju): Helps to tenderize the chicken and remove any gamey odor.
- Pinch of Salt: For basic seasoning.
- Pinch of Black Pepper: Enhances flavor and balances richness.
Cooking Instructions
Step 1
First, prepare the chicken tenderloin by cutting it into bite-sized pieces. Aim for uniform size so they cook evenly. If the green beans are long, cut them in half. Slice the yellow and green bell peppers into approximately 6cm long strips. Similarly, slice the onion into strips that match the length of the peppers for a cohesive look and texture.
Step 2
To ensure the green beans remain crisp and vibrant, we’ll give them a quick blanch. Bring a pot of water to a boil with a pinch of salt. Add the green beans and cook for just 1-2 minutes. Be careful not to overcook, as they can become mushy. Immediately drain the beans and rinse them under cold water to stop the cooking process. Drain thoroughly to remove excess water, which can make the stir-fry watery.
Step 3
Now, let’s marinate the chicken tenderloin to enhance its flavor and eliminate any unwanted odors. In a bowl, combine the chicken tenderloin with 2 tablespoons of rice wine (Cheongju) and mix well. The rice wine works wonders in tenderizing the meat and removing any ‘chickeny’ smell. Season with a pinch of salt and black pepper, then gently massage to ensure even coating. Let it marinate for about 10 minutes.
Step 4
It’s time to stir-fry! Heat 1-2 tablespoons of olive oil in a skillet or wok over medium-high heat. Add the marinated chicken tenderloin and stir-fry until it’s golden brown on the outside and cooked through. Break up any clumps of chicken to ensure even cooking. Once the chicken is almost cooked, add the sliced onion and stir-fry for another minute until it becomes fragrant.
Step 5
Once the chicken and onions are tender, add the blanched green beans and the colorful bell pepper strips to the pan. Stir-fry everything together over medium-high heat. Cooking at this temperature helps to retain the crispness of the vegetables and prevents them from becoming soggy. The colorful vegetables will make the dish visually appealing.
Step 6
Finally, season the stir-fry with salt and black pepper to your taste. Continue to stir-fry for another 1-2 minutes, allowing the flavors to meld. Avoid overcooking at this stage to maintain the vegetables’ satisfying crunch. Your delicious and nutritious Chicken Tenderloin and Green Bean Stir-fry is now ready! Serve hot with rice or enjoy it as a standalone dish.
