String bean chicken breast refers to chicken breast cooked with string beans. This dish is considered a healthy option by many. In this article, we will analyze the nutritional breakdown of string bean chicken breast and discuss whether it can be part of a healthy diet.
Nutritional Profile of String Bean Chicken Breast
The main ingredients in string bean chicken breast are chicken breast and string beans. Let’s look at the nutritional profile of each ingredient:
Chicken Breast
Chicken breast is one of the leanest cuts of chicken. A 3 ounce serving of cooked chicken breast contains (1):
- Calories: 143
- Protein: 27g
- Fat: 3g
- Saturated fat: 1g
- Carbohydrates: 0g
Chicken breast is an excellent source of high quality protein. It contains all the essential amino acids needed by the body. Chicken breast is also rich in nutrients like niacin, vitamin B6, selenium and phosphorus (1).
However, chicken breast lacks fiber and most vitamins. Its low fat content makes it easy to overcook, resulting in dry chicken. Therefore, chicken breast is often cooked with vegetables or in sauces to add moisture.
String Beans
String beans, also known as green beans, are low in calories and rich in nutrients (2):
- Calories: 31 per 1 cup
- Fiber: 3.4g
- Vitamin C: 14% DV
- Vitamin K: 17% DV
- Folate: 9% DV
- Manganese: 12% DV
String beans are an excellent source of vitamin K, vitamin C, manganese and fiber. They also contain decent amounts of folate, vitamin A, potassium and iron.
Additionally, string beans are rich in antioxidants like carotenoids and flavonoids. These antioxidants can help reduce inflammation and protect against diseases (3).
Complete Nutrition Profile
When chicken breast is cooked with string beans, the dish offers a complete nutrition profile:
- High quality lean protein from chicken
- Fiber, vitamins and minerals from string beans
- Low in calories and fat
- Rich in antioxidants
Overall, string bean chicken breast is nutritionally well-rounded. It provides important macros as well as micros.
Is String Bean Chicken Breast Healthy?
Now let’s analyze the specific health aspects of string bean chicken breast.
Weight Loss
String bean chicken breast can be an excellent food for weight loss for a few reasons:
- It is low in calories with around 200 calories per serving.
- It is high in protein which increases satiety and reduces appetite (4).
- The fiber from string beans slows digestion keeping you fuller for longer (5).
By keeping you satiated, string bean chicken breast can reduce overall calorie intake and promote weight loss.
Muscle Growth and Maintenance
Chicken breast provides a high amount of protein per serving. Consuming adequate protein is crucial for building muscle mass, especially after exercise (6).
The protein in chicken breast contains all nine essential amino acids required for muscle synthesis. It also contains leucine, the amino acid most responsible for muscle growth.
Therefore, string bean chicken breast can support muscle growth and maintenance of lean muscle mass when paired with strength training.
Heart Health
String bean chicken breast may benefit heart health in various ways:
- Low in saturated fat and has no trans fat.
- High in fiber which can reduce LDL or “bad” cholesterol (7).
- Rich in antioxidants that protect against oxidative damage (8).
- Provides potassium which regulates blood pressure (9).
Overall, the dish is heart-healthy and eating it regularly may lower your risk of heart disease.
Digestive Health
String beans are rich in fiber, containing both soluble and insoluble varieties. Soluble fiber helps feed the good bacteria in your gut, while insoluble fiber prevents constipation by adding bulk to stools.
Additionally, the manganese in string beans assists metabolizing carbs and amino acids. This helps regulate digestion.
By incorporating string beans, string bean chicken breast can improve gut health and regularity.
Downsides of String Bean Chicken Breast
Despite the many benefits, string bean chicken breast has some downsides:
- May be high in sodium if prepared with added salt.
- Can cause digestive issues in people with IBS.
- Provides vitamin C and little other vitamins.
- Chicken requires thorough cooking to avoid exposure to bacteria.
- May contain antibiotics or hormones depending on chicken source.
To maximize benefits, use fresh string beans and certified organic chicken whenever possible. People with IBS may need to avoid string beans.
Healthy Ways to Prepare String Bean Chicken Breast
Here are some healthy tips for preparing string bean chicken breast at home:
- Use organic chicken breast to avoid antibiotics and hormones.
- Season with fresh or dried herbs and spices instead of salt.
- Sauté string beans in olive oil over medium heat until tender crisp.
- Roast, bake or grill chicken breast until internal temperature reaches 165°F.
- Pair with brown rice or quinoa instead of white rice or pasta.
- Make a sauce using low sodium chicken broth thickened with arrowroot.
Baking or grilling the chicken adds flavor without extra fat. Using fresh herbs enhances taste without excess sodium. Serving over whole grains gives a balanced meal.
Sample String Bean Chicken Breast Recipe
Here is a healthy sample recipe for string bean chicken breast:
Ingredients
- 2 (6oz) organic chicken breasts
- 1 lb fresh green beans, trimmed
- 2 tbsp olive oil
- 1 shallot, minced
- 2 garlic cloves, minced
- 1/4 cup chicken broth
- 2 tsp thyme
- 1 tbsp arrowroot
Instructions
- Preheat oven to 400°F.
- Place chicken breasts on baking sheet and bake 20 minutes until 165°F internal temperature.
- Meanwhile, heat 1 tbsp oil in skillet over medium heat. Sauté shallot for 1 minute.
- Add green beans and garlic. Sauté 5 minutes until tender crisp.
- In small bowl, whisk broth, thyme, and arrowroot.
- Add broth mixture to skillet. Cook 2 minutes until sauce thickens.
- Serve green beans over chicken breast.
This healthy recipe uses minimal added oil and sodium while maximizing flavor from fresh ingredients.
The Verdict
String bean chicken breast is highly nutritious and can be part of a healthy diet. It provides lean protein, fiber, antioxidants, and important vitamins and minerals. This dish is especially beneficial for weight loss, muscle building, heart health and digestion when prepared using healthy cooking techniques.
While it has some downsides related to chicken safety and potential digestive issues, these can be minimized with proper handling and cooking. Overall, string bean chicken breast is a nutritious dish that can be included as part of a balanced healthy lifestyle.