Asian Chicken and Green Beans Sheet Pan Meal

I love all the interesting flavors in this Asian chicken and green bean sheet pan meal and this is the perfect low carb dinner. Orange chicken has lots of flavor, but if you like spicy sriracha sauce, you can add a little more!

Try the PIN Asian Chicken and Green Bean Sheet Bread Meal Later!

I’m a big fan of both chicken and green beans, especially when Asian flavors are involved. inspired by

The chicken is marinated in a mixture of soy sauce, lime juice, sriracha sauce, unsweetened maple syrup, minced garlic, sesame oil and golden monk fruit sweetener. Reserve some of that mixture and blend in a little more soy sauce and sugar-free orange marmalade to create a glaze that you apply to the chicken and green beans before cooking.

I thought the recipe was absolutely delicious as a quick dinner, ready in about 20 minutes on a preheated baking sheet in the oven.

However, after some experimenting, I couldn’t find a way to prevent the chicken from releasing a small amount of moisture as it baked, so I used a paper towel to soak up the moisture.The results you see in the picture! That didn’t make the recipe any less fun (the second time I tested it, my handyman Steve worked at my condo and he loved it too!)

Read on to find out what causes some chicken to release water and what you can do to minimize it.

What are the ingredients needed for this recipe?

(THIS IS A LIST OF INGREDIENTS ONLY. SCROLL DOWN TO SEE THE FULL PRINTABLE RECIPES OR JUMP TO RECIPE LINK AT THE TOP OF THE PAGE TO GO DIRECTLY TO THE FULL RECIPES.) increase.)

What to do if moisture is released when chicken is cooked:

Modern chicken is much leaner, and much of the chicken sold in the U.S. is infused with water to retain moisture. The chicken released a little moisture when baked with the green beans. Here are some tips to minimize or prevent this.

If you buy chicken breasts by the package, check the ingredients and get chicken with no added water.
After marinating the chicken, drain well so all the liquid has drained
Preheat a baking sheet for 15-20 minutes so it’s very hot when you add the chicken and green beans.
If necessary, use a stuffed paper towel to blot excess moisture from the sheet pan. (I did this when I first removed the sheet pan to apply the glaze, and when the chicken was done cooking.)

Can I use thin French kidney beans for this recipe?

I used thicker regular green beans in this recipe and they made sure they cooked when the chicken was done. increase. Otherwise, the green beans will be overcooked.

What if you don’t have sriracha sauce?

You can use another type of Asian hot sauce for this recipe, but some are much spicier than sriracha sauce, so if you substitute another hot sauce, add 1 tablespoon and check the taste. .

Want more low-carb sheet pan meals?

Check out Low Carb and Keto Sheet Pan Meals for more delicious low carb sheet pan dinners. Or use Sheet Pan Meals to view all the sheet pan dinners featured on my blog can also do.

How to make an Asian Chicken and Green Bean Sheet Bread Meal:

(This is just a summary of the recipe steps. Scroll down for the full printable recipe, or use the JUMP TO RECIPE link at the top of the page to go directly to the full recipe. increase.)

Plan your chicken marinade ahead of time.
Combine 3T soy sauce, lime juice, unsweetened maple syrup, golden monk fruit sweetener, minced garlic and sesame oil.
Scrape off the chicken breast and cut into bite-sized pieces.
Place chicken and 1/2 cup marinade in a ziplock bag and marinate in refrigerator for 6-8 hours.
When starting dinner, preheat the oven and heat the baking sheet.
Transfer the chicken to a colander and drain well.
The following pictures are Polaner Unsweetened Orange Marmalade with Fiber (affiliate link) This is what I used. (It was really low in carbs for this type of product.)
Add the orange marmalade and 1 tablespoon soy sauce to the reserved marinade and mix.I magic bullet (affiliate link) For that.
Cut off both ends of the kidney beans and cut in half.
Toss mung beans with 1-2 tablespoons glaze.
Remove the sheet pan from the oven and lightly spray it with nonstick spray.
Arrange the green beans in a single layer on the sheet pan and press the chicken around it.
Brush the chicken and beans with the remaining half of the glaze and bake for 10 minutes.
After 10 minutes, remove the sheet pan. Drain the water from the chicken with a rolled paper towel.
Brush the chicken and beans with the remaining glaze and bake for an additional 10 minutes.
Remove sheet pan from oven (drain again if necessary).
Sprinkle toasted sesame seeds and serve hot.

Eat a low-carb diet:

Of course, this Asian chicken and green beans can easily be a one-plate meal without any other side dishes. But if you want a more substantial meal, Chinese cabbage Asian coleslaw, Asian cabbage salad, or Asian green salad with soy and sesame dressing are great companions.

Other Asian Flavored Sheetpan Dishes:

material

3T + 1T soy sauce (see note)
3 T freshly squeezed lime juice
2T Sriracha sauce or more
1/4 cup unsweetened maple syrup
3 T Golden Monk Fruit Sweetener
1 teaspoon minced garlic
1 teaspoon sesame oil
1/4 cup unsweetened orange marmalade
3 large boneless, skinless chicken breasts (see note)
1 pound fresh kidney beans (see note)
Roasted sesame 1T

procedure

Start marinating the chicken the day before or the night before. You can marinate this all day at work if you prefer.
Combine 3T soy sauce, lime juice, unsweetened maple syrup, golden monk fruit, minced garlic and sesame oil.
Remove any fat or unwanted parts from the chicken breast and cut into bite-sized pieces. (I cut each large breast into 8 pieces and made 4 servings with 6 pieces of chicken per serving.)
Place the chicken and 1/2 cup marinade in a ziplock bag and marinate the chicken in the refrigerator for 6-8 hours, then store the excess marinade in the refrigerator.
When you’re ready to cook, preheat the oven to 425F/218C and prepare the glaze and green beans while the baking sheet is hot.
Transfer the chicken to a colander in the sink and drain well.
Add the orange marmalade and another tablespoon of soy sauce to the reserved marinade and blend them together using a blender, food processor, or magic bullet. But some people may not mind.)
Cut off both ends of the kidney beans and cut in half. Toss mung beans with 1-2 tablespoons glaze.
Remove hot sheet pan from oven and lightly spray with nonstick spray
Arrange the green beans in a single layer on the sheet pan and push the drained chicken as far apart as possible between the green beans.
Brush the chicken and beans with the remaining half of the glaze and bake for 10 minutes.
After 10 minutes, remove the sheet pan. Drain the water from the chicken with a rolled paper towel.
Brush chicken and beans with remaining glaze and bake for an additional 10 minutes.
Remove from oven (drain again if necessary).
Sprinkle toasted sesame seeds and serve hot.

Note

If you need to make this recipe gluten-free, use gluten-free soy sauce.

My chicken breasts were just over 8 ounces each before trimming.

I used regular thicker green beans for this recipe. Thin French-style green beans will likely be overcooked if the cooking time is not adjusted.

Calculate the nutritional content of the Polanar Unsweetened Orange Marmalade with Fiber used. (If you can’t find that brand, the net carbs may be higher. This brand was really low in carbs for this type of product.)

This recipe created by Kalyn and Kara.

Nutrition Facts Table:

yield:

Four

Serving size:

1

Amount Per Serving:
calorie: 237Total Fat: 4.8gsaturated fat: 1.1gTrans fat: 0gUnsaturated fat: 2.9gcholesterol: 77mgsodium: 527mgcarbohydrates: 21gfiber: 7.1gsugar: 6.7gprotein: 31g

The Recipe Plug-In I use automatically calculates nutritional information. I am not a nutritionist and cannot guarantee 100% accuracy as many variables affect the calculations.

Low Carb / Low Glycemic / South Beach Diet Suggestions:
With the Polanar Sugar Free Orange Marmalade I used, this recipe has 13.9 net carbs (based on 4 servings). This should be good for a low carb diet (maybe not a keto diet) or any stage of the original south. beach diet.

Find more recipes like this:
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