Chicken, Broccoli, and Asparagus Stir Fry

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This recipe is both easy to whip up and healthy as can be!

Chicken, Broccoli, and Asparagus Stir Fry

Stir fry dishes are often touted as being both easy and healthy, but if you’ve ever Googled for stir fry recipes, you’ve probably found that, too frequently, they are neither! Many stir fry recipes are quite ambitious, requiring that you find your nearest Asian grocery and hunt down dozens of hard-to-find ingredients. These stir fry dishes may turn out beautifully, but they certainly don’t make easy weeknight dinners! Other recipes call for high sodium ingredients, tons of oil, and fatty cuts of meat. These hardly qualify as healthy.

Skinny Ms. has concocted a delicious stir fry that won’t have your scouring every grocery in town for ingredients, and is light on the fat, sodium, and calories. Our Chicken, Broccoli, and Asparagus Stir Fry is a healthy stir fry recipe that is easy to whip up after work in the evening. We’ve chosen boneless, skinless chicken breasts as our protein, providing a lean protein that’s low in fat and cholesterol. And when it comes to green vegetables, well, we just couldn’t decide between two of our favorites! Broccoli has that combo of leafy tops and crunchy stems that we love, and asparagus lends an earthy flavor we can’t resist. Both are high in fiber and phytonutrients.

Combine the classic combination of ginger and garlic for a savory taste that’s reminiscent of Asian flavors. We sweeten our stir fry with honey, a natural sweetener that brings a complex flavor that refined sugar cannot. And crunchy sesame seeds along with sesame oil are flavorful and compliment the rest of the ingredients in this easy, delicious dish perfectly.

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Chicken, Broccoli, and Asparagus Stir Fry

This recipe is not only quick and easy, but healthy!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Yield 4 people
Serving Size 1 cup
Course Dinner
Cuisine Asian
Author SkinnyMs.

Ingredients

  • 2 tablespoons sesame oil
  • 2 garlic cloves minced
  • 2 cups broccoli chopped into small florets
  • 1 pound asparagus ends trimmed, cut into 1 inch pieces
  • 1/2 cup chicken broth
  • 2 tablespoons low sodium soy sauce
  • 1/2 tablespoon ginger fresh, minced
  • 1 tablespoon honey
  • 3 scallions (green onions) sliced
  • 1 pound boneless and skinless chicken breast cut into 1 inch pieces
  • 1 1/2 tablespoons sesame seeds

Instructions

  • Heat half of the sesame oil on medium heat. Once hot, add the garlic and cook for about 30 seconds or until fragrant. Add the broccoli, asparagus, and broth. Cover and simmer for about 5 minutes.
  • Meanwhile, in a small bowl combine the soy sauce, ginger, honey, and scallions. Whisk well and set aside.
  • Remove the broccoli and asparagus from the pan and set aside. In the hot pan, add the remaining oil. Once hot, add the chicken. Cook until the chicken is cooked through, about 7 to 10 minutes.
  • Return the broccoli and asparagus to the pan with the chicken. Stir in the soy sauce mixture and cook until hot, about 2 minutes. Remove from heat and top with sesame seeds.

Nutrition Information

Serving: 1cup | Calories: 274kcal | Carbohydrates: 15g | Protein: 29g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 525mg | Potassium: 869mg | Fiber: 4g | Sugar: 8g | Vitamin A: 1265IU | Vitamin C: 53mg | Calcium: 93mg | Iron: 4mg |
SmartPoints (Freestyle): 7
Keywords Low-Carb, Quick and Easy

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives β€” they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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38 Comments

    1. Nanci, It’s mentioned in the first paragraph of directions. πŸ™‚

      Heat the garlic on medium low in the sesame oil just for a minute, until it is golden and fragrant, but not burnt. Add the broccoli florets and asparagus spears and the vegetable broth and cover.
      Cook for about 5 minutes, to allow to steam.

    1. Jessa, You could but the cooking time will need to be adjusted to ensure the chicken is done. We haven’t tried this recipe in the slow cooker so I can’t say for sure how much time is needed. Let us know if you make this recipe in the slow cooker and how much time it took. πŸ™‚

  1. Just made this! Omg it was delicious and easy to make. I added some red spicy peppers like used in Chinese food to give it a little kick. Will definitely be making it again.

  2. Made this for dinner tonight! Wow! Super tasty and quick with lots of veggies! Will most definitely will be making this again. Thanks!

  3. Can I substitute onion for the scallions? Maybe 1/2 an onion finely minced, and cook it with the garlic and I have all other ingredients and want to make it tonight for dinner.

  4. This was so delicious!! The only thing I would leave out next time is the ginger. I did not realize how spicy it would make the dish. Thanks for the recipe.

  5. This recipe is so delicious!! Everyone I have made it for has loved it too!! I add extra veggies like mushrooms, celery, onion. I also add brown rice and 2 eggs. So good!! Thank you!!

  6. Modified this some, made 2 cups stock, used 1 yellow bell pepper added with other veg, also added turmeric with ginger, made box of veg mostaschioli al dente and added at the end with extra stock, cooked 2-3 minutes just to warm. Was decent.

    1. Hi Robin! All of the nutritional information can be found in the recipe card, directly above the ingredients. This particular recipe makes 4 servings. Each serving is approximately 1 cup and comes to about 239 calories. πŸ™‚

  7. Directions are confusing and ingredients are not listed in the same order they are used. Where it says to β€œadd the remaining” of some ingredients it didn’t say to only use part of them earlier in the recipe.

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