GLUTEN FREE STRING BEAN CHICKEN

September 23, 2023

I absolutely love this healthy, gluten-free string bean chicken stir fry! It tastes like takeout, has no gluten or dairy, and is low in sugar and carbs. Of course, this recipe is high protein too! Best of all, this stir fry is easy to make and comes together quickly. The whole family loved it, especially my husband who loves all Asian food!

Did you know? Green beans are an affordable, low FODMAP, and easily digested vegetable. (source) Cruciferous vegetables like broccoli, cauliflower and kale tend to be harder to digest, especially raw. 

Choosing the best chicken

This recipe works well for chicken breasts, tenderloins, or thighs. I went with chicken breasts because I wanted to lower the fat content a little, but chicken thighs would be extra flavorful and juicy. If you wanted to make this vegan, you could use extra firm tofu!

I always look for "no antibiotics ever" and "pasture raised" if I can't find or afford organic. Couple reasons for this, (1) no antibiotics ever means the chickens were not diseased or raised with other diseased birds, and (2) pasture raised or free range means that the chickens had at least some access to the outdoors. If you really want to ensure the chickens were not mistreated, look for the "certified humane" or "animal welfare approved" labels. "Organic" further certifies outdoor access and organic vegetarian feed. 

Marinating the chicken

This is such a key step for tender, flavorful chicken stir fry! All I did was cut the chicken breasts into bite-sized pieces and toss with reduced sodium tamari sauce and cornstarch. 

Feel free to use gluten-free soy sauce or coconut aminos in place of the reduced sodium tamari sauce. You can also use tapioca starch in place of the cornstarch, but you will need about twice as much (three tablespoons).

Making the stir fry sauce

For the stir fry sauce, you will need reduced sodium tamari sauce, cornstarch (or twice as much tapioca starch), sherry cooking wine, toasted sesame oil (for flavor), a tiny bit of sugar (optional), and fresh minced garlic. That's it! So simple yet so delicious. 

I usually don't add sugar to recipes but this is such a tiny amount per serving I didn't worry about it! Of course, you can use coconut sugar or your sugar-free sweetener of choice. I like this one for sugar-free. 

If you use "full sodium" tamari for the sauce, you may want to reduce the amount to three tablespoons so it doesn't taste too salty. Coconut aminos will yield a sweeter sauce, so you may wish to omit the sugar and add more salt. My personal recommendation for this recipe is either reduced sodium tamari sauce or gluten-free soy sauce.

Vegetables for the stir fry

Obviously this has green beans but I wanted a second vegetable so I went with mushrooms. Mushrooms are totally optional, and you can even swap out these for other vegetables you like better! 

My biggest tip is to wash and cut all your vegetables so they're ready to go. Making stir-fry goes quick so it's best to have everything prepped ahead.

I stir-fried everything with avocado oil because it's a great high heat oil, but you could also use refined coconut oil (not virgin or raw coconut oil which has a lower smoke point).

Side options

I went with jasmine rice because it's deliciously fragrant and a quick source of carbs. However, you could use regular white rice, brown rice, basmati rice, quinoa, or even cauliflower rice for lower carbs. Or no side and just enjoy the chicken and vegetables! It's totally up to you :)

Here is the printable recipe for this Gluten Free String Bean Chicken. Please rate and comment below if you try it!

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