Healthy Chicken and Vegetable Stir Fry
This Asian-inspired stir-fry features fresh veggies, chicken breast, soy sauce, ginger, and sesame seeds. It’s healthy, flavorful, colorful, and cooks up in just 15 minutes. So… in the mood to sizzle?
Makes 4 Servings
- 1 tablespoon sesame seeds
- 1 tablespoon canola oil, divided
- 1 ½ pound boneless skinless chicken breasts, cut into 1/2-inch strips
- 4 cloves garlic, minced
- Small bunch of fresh asparagus, ends trimmed and cut into 2-inch pieces
- ½ red bell pepper, cut into ¼-inch slices
- 1 zucchini, cut in length half-wise, then into 1-inch pieces
- 1 tablespoon grated fresh ginger
- ½ cup low sodium, fat-free chicken broth
- 2 tablespoons reduced sodium soy sauce
- 2 tablespoons water
- ½ teaspoon black pepper
- 2 teaspoons cornstarch
- White or brown rice (steamed)
- Chopped green onions or chives
- Toast sesame seeds in a small, dry skillet over medium heat for about 3 minutes, until golden and fragrant. (TIP: Don’t leave the stove because the seeds can burn quickly.) Remove from heat and set aside.
- In a large skillet over medium-high heat, heat 2 teaspoons of oil until hot. Cook chicken for 5 to 6 minutes, or until it’s no longer pink in center. Add garlic and cook for 1 minute. Remove the chicken and garlic and set aside.
- Add remaining 1 teaspoon of oil to the skillet and cook the asparagus, zucchini, bell pepper, and ginger for 3 to 4 minutes or until crisp-tender.
- In a small bowl, combine the chicken broth, low-sodium soy sauce, water, and black pepper. Whisk cornstarch into the mixture until smooth.
- Stir the mixture into the vegetables and cook for 1 minute or until thickened. Add chicken to the skillet and cook for 2 to 3 minutes or until heated through.
- Serve immediately over steamed white or brown rice, and top with the toasted sesame seeds.