Lemon-Ginger Chicken Breasts with Green Beans

Ready in just 20 minutes, this easy recipe is low in calories but high in protein, flavor, and heart-healthy ingredients. Rich in anti-inflammatory compounds, ginger is ranked as one of the world’s healthiest (and tastiest) spices. Studies suggest that it lowers cholesterol and blood sugar if consumed regularly and may also help fight such viral illnesses as colds and flu.

Nutrients in citrus fruits have been linked to reductions in LDL cholesterol and triglycerides and increases in HDL (good) cholesterol. Fruits and vegetables are also an excellent source of fiber, offering such benefits as improved digestive health and decreased risk for heart attacks and strokes. This heart-healthy chicken meal cooks fast. Heart disease prevention, poultry recipes like this fit busy days. Citrus benefits shine with lemon zest.

Chicken stays lean here. Ginger adds a warm bite. Green beans snap crisp. Lemon brightens all. Garlic cooks soft. Oil keeps it light. Water steams evenly. No heavy fats. Protein fills you up. Calories stay low. Flavor pops big. Make it for four. Or stretch to six. Leftovers heat quickly. Eat cold, too. Add rice if you like. Or keep it plain. Family eats seconds. Guests ask for more.

Ingredients

4-6 skinless, boneless chicken breast halves

2 tablespoons of lemon zest, plus lemon slices for serving

Freshly ground pepper

2 tablespoons olive oil

3 cloves of garlic, minced

2 teaspoons grated fresh ginger

12-16 ounces green beans, ends trimmed and sliced into 1-inch pieces

½ cup water

½ cup fresh Italian parsley, coarsely chopped, for garnish

Pick fresh chicken. Trim fat if needed. Zest the lemons finely. No white bits. Ginger grates easily. Peel first. Garlic is minced small. Beans are cut evenly. Pepper grinds fresh. Oil heats quickly. Water boils fast. Parsley is chopped roughly. Garnish adds green pop.

Steps

Season chicken with pepper and lemon zest. Heat olive oil in a large skillet over medium-high heat. Add chicken and sauté for four minutes. Flip chicken and add garlic, ginger, green beans, and water. Cover, reduce the heat to medium, and simmer until the chicken is cooked through (about 8 minutes). Transfer to a serving dish, garnish with parsley and lemon slices, and enjoy! Serves 4-6. Adapted from marthastewart.com and thespruceeats.com.

Skillet needs a big size. Chicken browns first side. Flip with tongs. No stick. Garlic smells good. Ginger warms the air. Beans turn bright. Water covers the bottom. Lid traps steam. Heat drops to medium. Timer hits eight. Chicken hits 165 inside. Safe and done. Plate hot. Parsley scatters light. Lemon slices fan out. Juice drips fresh.

This antioxidant chicken breast guards cells. Heart-healthy cooking method uses sauté and simmer. Fiber from green beans aids the gut. LDL cholesterol drops with citrus. Eat this twice a week. Walk after. Gains stack up. Blood flows better. Pressure stays low. Strokes skip. Attacks fade. Simple pan one pot. Clean up runs fast. Kids help chop beans. They like the snap. Adults note the health kick.

FAQs

Can heart patients eat green beans?

Yes. Low cal. High fiber. They cut cholesterol. Add potassium for pressure. Steam or stir. Eat often.

What do ginger and lemon do to the body?

Ginger cuts swelling. Lowers sugar. Lemon adds vitamin C. It fights germs. Both ease the gut. Drink or eat.

Are chicken and green beans good for weight loss?

Yes. Lean protein fills. Beans add crunch, low cal. No fat fry. Portion right. Lose steadily.

Is ginger and lemon water good for cholesterol?

Yes. Ginger drops bad fats. Lemon boosts good ones. Drink warm water daily. Add honey if sweet. See the change in tests.