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3 min. read

Mar 31, 2022

Blue KC

Healthy Chicken and Vegetable Stir Fry

3 min. read

Mar 31, 2022 Blue KC

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)  

Optional Garnish

  • Chopped green onions or chives 


  1. 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.  
  2. 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.  
  3. 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. 
  4. In a small bowl, combine the chicken broth, low-sodium soy sauce, water, and black pepper. Whisk cornstarch into the mixture until smooth. 
  5. 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.  
  6. Serve immediately over steamed white or brown rice, and top with the toasted sesame seeds.