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Green Bean Stir-Fry & Sesame Butternut Squash

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 207
Protein 5g
Fat 7g
Carbs 34g
Total Time

Do you love experimenting with your vegetable variations? Me too! That’s why I love stir-fry! And I honestly wouldn’t mind having it on a weekly basis.

For that, I introduce to you one of my favorite dishes — stir-fry green beans and sesame butternut squash! This is a great side dish or main dish that can also be a good pair with brown Basmati rice or quinoa for a more filling, hearty option.

But first, let me give you some advice to ensure that you buy fresh beans. To know if a green bean is fresh, snap one in half. It should still be crisp. If not, it’s not fresh.

What are green beans? These are the unripe, young fruit, and protective pods of various cultivars of the common beans. It is rich in dietary fibers, Vitamin B6, C, and K.

These are also eaten around the world and can easily be found in markets — fresh, canned, and frozen. Its preparation can be by steaming, boiling, baking, or even by stir-frying either in soy sauce or oyster sauce.

In this recipe of bean stir-fry, I include butternut squash for a heartier meal plan. It adds high amounts of Vitamin A, C, K, and filling fibers — making it a perfect choice if you want to lose excess weight and fat.

Many studies show that a higher intake of dietary fibers promotes weight loss and reduces body fat. Can’t wait to make your own twists to this recipe or to a garlicky green bean stir-fry similar to Kalyn’s Kitchen?

Add this to your green beans stir-fried recipe collection! I would love to hear your tweaks and suggestions so feel free to send an email or leave a comment below.

Giving you healthy and satisfying food ideas — as well as helping you achieve your weight loss and fitness goals by giving you info on what you eat — is very important to me. So fit foodies, always stay healthy and have a great day!

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Green Bean Stir-Fry & Sesame Butternut Squash

Ingredients

Ingredients for about 3 servings:

  • 1 medium butternut squash (peeled, chopped)
  • 3 cups green beans (chopped), raw
  • 1 1/2 tablespoon sesame oil
  • 3 tablespoons low sodium soy sauce
  • 2 tablespoons apple honey (bee free)
  • 1 1/2 tablespoon minced ginger
  • garnish:
    • white sesame seeds
Steps
  1. Chop butternut squash and green beans into pieces.
  2. Set a skillet on medium high heat and add sesame oil.
  3. Once the skillet is hot, toss in butternut squash and green beans and cook for about 7 minutes, or until the veggies begin to sear.
  4. Then, add minced ginger, apple honey and low sodium soy sauce. Stir quickly, ensuring all the vegetables are coated in the sauce and that the sauce does not burn.  If you notice the sauce is burning, reduce the heat.
  5. Garnish with sesame seeds and enjoy with quinoa or basmati brown rice.

Approximate macros for 1 of 3 servings:

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
207
Protein
5g
Fat
7g
Carbs
34g
Sodium
-
Fiber
5g
Sugar
18g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.