This recipe is both easy to whip up and healthy as can be!
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.
Chicken, Broccoli, and Asparagus Stir Fry
Ingredients
- 2 tablespoons sesame oil divided
- 2 garlic cloves minced
- 1 pound asparagus ends trimmed, cut into 1 inch pieces
- 2 cups broccoli chopped into small florets
- 1/2 cup chicken broth
- 3 scallions (green onions) sliced
- 2 tablespoons low sodium soy sauce
- 1/2 tablespoon ginger fresh, minced
- 1 tablespoon honey
- 1 pound boneless and skinless chicken breast cut into 1 inch pieces
- 1 1/2 tablespoons sesame seeds optional
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 optional sesame seeds.
Nutrition Information
Have you made this recipe?
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Can you use olive or coconut oil instead of sesame oil?
Yes! Olive oil or coconut oil will work in this recipe.
Assuming this is 239 calories per serving, correct? Not per 4?
Correct, 239 per serving.
So yummy! I added mushrooms and used zucchini noodles rather than rice. Delish!
Thanks for sharing.
Glad to hear you enjoyed the recipe, Deana!
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.
Do you know the calorie count in this? And the serving size?
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. 🙂
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.
We’re so sorry about that, Lisa! I’ve edited the recipe to make it a bit easier to understand!
Loved it – low calorie, quick and easy!
This was delicious! We loved everything about this dish! Thanks for sharing! Yummy!
Awesome! We’re so glad that you loved it! 🙂
This is probably the best stir fry recipe I’ve tried. Very delicious! I mostly followed the recipe and I loved the flavor the fresh ginger brought. Next time I’ll do less honey, I tend to like more soysauce/savory flavor stir fry. Thanks for the recipe.
Emma, Great idea about the honey. Thank you so much for the feedback.
Delicious! My husband loved it not knowing it was low calorie.
Awesome, Allyson! We’re so glad you both enjoyed it! 🙂