Chicken, Broccoli, and Asparagus Stir Fry

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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.

SkinnyMs. 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.

Chicken, Broccoli, and Asparagus Stir Fry

This recipe is not only quick and easy, but healthy!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Dinner
Cuisine: Asian
Servings: 4 people
Calories: 274kcal

Ingredients

  • 2 tablespoons sesame oil
  • 2 cloves garlic 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 fresh ginger 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

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

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38 Comments on "Chicken, Broccoli, and Asparagus Stir Fry"

  1. Lindsay  August 24, 2015

    the ingredients say ginger yet in the actual recipe it doesn't call for ginger……….

    Reply
    • SkinnyMs  August 25, 2015

      Hi Lindsay, So sorry about the omission. I've added it in the instructions. Please take a look. Thanks! 🙂

      Reply
  2. Carin  February 23, 2016

    Lovely recipe thank you so much for sharing 🙂

    Reply
  3. Nanci  April 11, 2016

    What about the vegetable stock? It is listed in the ingredients but not in the recipe. Thanks!

    Reply
    • Gale Compton  April 11, 2016

      Nanci, It’s mentioned in the first paragraph of directions. 🙂

      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.

      Reply
  4. Iulia  May 4, 2016

    I will definitely try this! Thanks!

    Reply
  5. Jessa  September 17, 2016

    Hi: Can I use a Slow Cooker?
    Thanks

    Reply
    • Gale Compton  September 18, 2016

      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. 🙂

      Reply
  6. Cherie'  September 29, 2016

    You are using the dark brown (toasted) sesame oil, or the clear sesame oil? I have both and I’m not sure what to use. Thanks!

    Reply
    • Gale Compton  October 1, 2016

      Cherie’, Either will work but for this recipe we used the toasted. 🙂

      Reply
  7. Erika  August 8, 2017

    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.

    Reply
    • Jennifer Hanford  August 9, 2017

      Adding red peppers does sound good, Erika. Glad you enjoyed the recipe and thanks for letting us know!

      Reply
  8. Pam Wright  December 15, 2017

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

    Reply
  9. Marie  January 16, 2018

    Husband and son approved, I did add lime. Super delicious

    Reply
    • Gale Compton  January 17, 2018

      Marie, That’s great news when the men in the family approve of recipes! 🙂

      Reply
  10. Sherry  January 31, 2018

    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.

    Reply
    • SkinnyMs. (JH)  January 31, 2018

      Hi, Sherry. Yes, using onion will work out fine.

      Reply
  11. Alissa  February 10, 2018

    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.

    Reply
    • Nichole Furlong  February 10, 2018

      We’re so glad you enjoyed the stir fry recipe, Alissa! Feel free to adjust the recipe to your personal preferences.

      Reply
  12. annie  March 9, 2018

    We are trying to cut sugar. Any ideas for honey replacement?

    Reply
  13. Debbie  January 13, 2019

    Did you use a wok? If I don’t own one, what type of cookware did you recommend?

    Reply
    • Gale Compton  January 14, 2019

      Debbie, You don’t have to use a wok. A nonstick skillet will be fine.

      Reply
  14. Gi  March 21, 2019

    Can I substitute shrimp for the chicken?

    Reply
    • Nichole Furlong  March 21, 2019

      Hi Gi! Yes, you can substitute shrimp.

      Reply
  15. Kristi Jobe  March 24, 2019

    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!!

    Reply
    • Nichole Furlong  March 25, 2019

      We’re glad you love the recipe, Kristi!

      Reply
  16. Nancy Lannen  June 13, 2019

    Can you use olive or coconut oil instead of sesame oil?

    Reply
    • Nichole Furlong  June 14, 2019

      Yes! Olive oil or coconut oil will work in this recipe.

      Reply
  17. Aq  January 16, 2020

    Assuming this is 239 calories per serving, correct? Not per 4?

    Reply
    • Nichole Furlong  January 18, 2020

      Correct, 239 per serving.

      Reply
  18. Deana  February 22, 2020

    So yummy! I added mushrooms and used zucchini noodles rather than rice. Delish!
    Thanks for sharing.

    Reply
    • Nichole Furlong  February 22, 2020

      Glad to hear you enjoyed the recipe, Deana!

      Reply
  19. Peter Marlo  March 13, 2020

    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.

    Reply
  20. Robin Steadman  April 24, 2020

    Do you know the calorie count in this? And the serving size?

    Reply
    • Erin Miller  April 25, 2020

      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. 🙂

      Reply
  21. Lisa  September 15, 2020

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

    Reply
    • Nichole Furlong  September 20, 2020

      We’re so sorry about that, Lisa! I’ve edited the recipe to make it a bit easier to understand!

      Reply

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