Lunch: BBQ Yellow Bean Chicken with Grilled Chinese Long Beans

This recipe includes superfoods such as:

Honey

Health benefits of BBQ Yellow Bean Chicken with Grilled Chinese Long Beans

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

4 heaping tablespoons yellow bean sauce
4 heaping tablespoons honey
4 tablespoons Shaohsing rice wine or dry sherry
4 tablespoons light soy sauce
Peanut oil
1 heaping tablespoon light brown sugar
1 teaspoon dark soy sauce
6 cloves garlic, finely chopped
2-inch piece ginger, peeled and freshly grated
6 boneless, skinless chicken thighs, cut into 1 to 2-inch pieces
12 ounces Chinese long beans, trimmed and cut into thirds
1 Fresno chili, seeded and chopped for garnish
Special equipment: Four 10-inch bamboo skewers, soaked in water 30 minutes

Instructions

Put the bean sauce, honey, rice wine, light soy sauce, 1 tablespoon peanut oil, brown sugar, dark soy sauce garlic and ginger into a bowl and stir to combine. Add the chicken and turn to coat. Cover the bowl, refrigerate and leave to marinate for a minimum of 1 hour and as long as overnight.
Preheat a grill or grill pan over high heat, making sure the grates have been brushed clean and lightly oiled before cooking.
Remove the chicken from the marinade. Reserve the marinade, transfer to a small pan and bring to a boil for 5 minutes. Set aside.
Divide and thread the chicken onto the 4 bamboo skewers, 5 to 6 pieces of chicken per skewer. Grill the chicken on each side until charred, about 2 minutes. Turn the heat down to medium and place the green beans on the grill alongside the chicken skewers, basting the chicken and beans with the reserved marinade. Continue turning and basting every couple minutes until the outside edges are glazed and sticky and the chicken is cooked through; 10 to 12 minutes total. Serve hot or at room temperature, garnished with the chiles.