The Keto Diet: Sichuan Chicken and Fried Green Beans

Kari Lund

Coach

Recipes, Nutrition

The Keto Diet: Sichuan Chicken and Fried Green Beans - Healthy Eating, nutrition, protein, meal planning, recipe, meal prep, ketogenic diet

 

The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg), and fats. This series will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

 

 

Stir fry is an incredibly versatile dish that makes eating healthy and eating keto a creative cakewalk. Sichuan (or Szechuan) chicken is abundant with authentic Sichuanese flavors like sesame, garlic, and ginger. I used Sichuan peppercorns paired with dried hot chilies found at a local Asian market for the true flavor punch that is familiar in that region of China but you can use ground black pepper in place of the peppercorns as well and still achieve tasty results. Using chicken thighs will give this meal added fat and a deeper flavor profile which is common among Sichuan cooking.

 

One of my favorite low carb treats is fried green beans. They are a little like fries but without the starch and they can be made to match any flavor profile from Italian to Asian. Fried green beans are divine paired with a spicy sesame sauce. Served aside an amazing Sichuan style chicken and the meal is keto appropriate and crazy good as well.

 

Sichuan Chicken and Fried Green Beans

Sichuan Chicken and Fried Green Beans

Calories 380, Protein 27g, Total Carbs 13g, Net Carbs 10g, Fat 26g

 

Prep time: 30 min (includes marinating time)

Cook time: 25-30 min

Serves: 4

 

Ingredients:

 

  • 1 pound chicken thighs, cut into bite size pieces

 

Chicken Marinade:

 

  • 2 tablespoons tamari soy sauce (or liquid aminos for soy free)
  • 2 tablespoons rice vinegar, unseasoned
  • 1/2 teaspoon sesame oil
  • 1 egg, beaten

 

Stir Fry ingredients:

 

 

  • 1-2 cups coconut oil for frying
  • 1 tablespoon Sichuan peppercorns (or use 1 teaspoon ground black pepper)
  • 10 dried red chilies, soaked in water
  • 4 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 4-6 scallions, sliced, white part only (use the green part in the sauce)
  • 16 oz (1 pound) green beans, ends trimmed

 

Sauce ingredients:

 

  • 1 tablespoon toasted sesame seeds
  • 1 tablespoon tamari soy sauce (or liquid aminos for soy free)
  • 1 tablespoon chili garlic sauce
  • 1 teaspoon Chinese black vinegar (or sub balsamic vinegar)

 

Preparation Instructions:

 

  1. Combine chicken thighs with the marinade ingredients and let marinate about 30 minutes.
  2. Prep the other ingredients while chicken is marinating.
  3. Combine the sauce ingredients and set them aside. Prepare a towel lined plate or dish to place cooked chicken while the rest of the dish is prepared.
  4. Heat 1 cup of the oil in a wok until it’s very hot but not sputtering. Carefully add half of the chicken and cook 4-5 minutes until lightly browned and cooked through.
  5. Lift chicken out of the oil with a slotted spoon and let drain on the towel lined plate you have prepared.
  6. Repeat with the rest of the chicken.
  7. After chicken is cooked, either filter the oil to remove any bits or pour into a separate heat proof dish to discard the oil and start with fresh oil.
  8. Heat the filtered or fresh oil until very hot and add half of the beans.
  9. Stir cook the beans until they are obviously withered. Remove beans from the oil with the slotted spoon and place in the same towel lined dish with the chicken to drain.
  10. Repeat with the rest of the beans.
  11. While the beans are draining, remove all but about 1-2 tablespoons of the oil from the wok and return to the heat.
  12. Add the dried chilies and the peppercorns and stir fry about 1 minute.
  13. Add the garlic, ginger, and white part of the scallions and stir fry about 2 minutes until very fragrant.
  14. Toss in the beans and the sauce and stir fry a few minutes to warm them.
  15. Once warmed, remove beans from the wok (leave the sauce in the pan) with a pair of tongs and place onto a serving plate.
  16. Add chicken to the wok and let this warm up.
  17. Serve chicken and the sauce on top of the fried beans.

 

Download the full keto recipe book.

 

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