{"id":5019,"date":"2022-03-23T08:57:28","date_gmt":"2022-03-23T13:57:28","guid":{"rendered":"https:\/\/www.bluekcblog.com\/?post_type=engage&p=5019"},"modified":"2022-03-23T08:57:28","modified_gmt":"2022-03-23T13:57:28","slug":"spring-2022-healthy-chicken-and-vegetable-stir-fry","status":"publish","type":"engage","link":"https:\/\/www.bluekc.com\/blog\/engage\/spring-2022-healthy-chicken-and-vegetable-stir-fry\/","title":{"rendered":"Spring 2022 – Healthy Chicken and Vegetable Stir Fry"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

This Asian-inspired stir-fry features fresh veggies, chicken breast, soy sauce, ginger, and sesame seeds. It\u2019s healthy, flavorful, colorful, and cooks up in just 15 minutes. So\u2026 in the mood to sizzle? <\/p>\n\n\n\n

MAKES 4 SERVINGS<\/strong><\/p>\n\n\n\n

INGREDIENTS <\/h2>\n\n\n\n

1 tablespoon sesame seeds<\/p>\n\n\n\n

1 tablespoon canola oil, divided<\/p>\n\n\n\n

1 \u00bd pound boneless skinless chicken breasts, cut into 1\/2-inch strips<\/p>\n\n\n\n

4 cloves garlic, minced<\/p>\n\n\n\n

Small bunch of fresh asparagus, ends trimmed and cut into 2-inch pieces <\/p>\n\n\n\n

\u00bd red bell pepper, cut into \u00bc-inch slices<\/p>\n\n\n\n

1 zucchini, cut in length half-wise, then into 1-inch pieces <\/p>\n\n\n\n

1 tablespoon grated fresh ginger<\/p>\n\n\n\n

\u00bd cup low sodium, fat-free chicken broth<\/p>\n\n\n\n

2 tablespoons reduced sodium soy sauce<\/p>\n\n\n\n

2 tablespoons water<\/p>\n\n\n\n

\u00bd teaspoon black pepper<\/p>\n\n\n\n

2 teaspoons cornstarch<\/p>\n\n\n\n

White or brown rice (steamed) <\/p>\n\n\n\n

OPTIONAL GARNISH<\/h2>\n\n\n\n

Chopped green onions or chives <\/p>\n\n\n\n

DIRECTIONS <\/h2>\n\n\n\n
  1. Toast sesame seeds in a small, dry skillet over medium heat for about 3 minutes, until golden and fragrant. (TIP<\/strong>: Don\u2019t leave the stove because the seeds can burn quickly.) Remove from heat and set aside. <\/li>
  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\u2019s no longer pink in center. Add garlic and cook for 1 minute. Remove the chicken and garlic and set aside. <\/li>
  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.<\/li>
  4. In a small bowl, combine the chicken broth, low-sodium soy sauce, water, and black pepper. Whisk cornstarch into the mixture until smooth.<\/li>
  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. <\/li>
  6. Serve immediately over steamed white or brown rice, and top with the toasted sesame seeds. <\/li><\/ol>\n\n\n\n

    CHEF NOTES<\/h2>\n\n\n\n

    Feel free to change the vegetable profile of this stir fry. You can\u2019t go wrong with other favorites like broccoli florets, snow peas, or fresh green beans. <\/p>\n\n\n\n

    From the kitchen of Blue KC. <\/p>\n\n\n\n

    \n\n\n\n

    SHARE YOUR FAVORITE HEALTHY RECIPE<\/h2>\n\n\n\n

    Do you have a favorite, healthy recipe that you\u2019d like to share with fellow Blue Medicare Advantage members? Get your juices flowing and email it to: EngageNewsletter@BlueKC.com<\/a>. We may feature your recipe next quarter and over time, we\u2019d love to curate enough recipes to publish a member-exclusive recipe book.<\/p>\n\n\n\n

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