Healthy Chicken and Vegetable Stir Fry

Spring Issue

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? 



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 


  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. 


Feel free to change the vegetable profile of this stir fry. You can’t go wrong with other favorites like broccoli florets, snow peas, or fresh green beans. 

From the kitchen of Blue KC. 


Do you have a favorite, healthy recipe that you’d like to share with fellow Blue Medicare Advantage members? Get your juices flowing and email it to: We may feature your recipe next quarter and over time, we’d love to curate enough recipes to publish a member-exclusive recipe book.