Healthy Chicken Zucchini Stir Fry Recipe

Key Ingredients & Substitutions

Chicken: Boneless, skinless chicken breast is great for this stir fry, but you can substitute chicken thighs if you prefer darker meat. They add a richer flavor and stay juicy!

Zucchini and Yellow Squash: These two companions are the stars of this dish. If zucchini isn’t available, try bell peppers or asparagus for a similar crunch. You can mix different veggies for variety!

Onion: Red onion adds a nice sweetness, but you can use yellow or white onion if that’s what you have. Sweet onions work well too, just adjust to your taste preference.

Oil: I often use olive oil, but avocado oil has a higher smoke point, making it great for stir-frying. Coconut oil is also a good dairy-free option, giving a unique flavor.

Sauces: Low-sodium soy sauce keeps things healthier. If you need a gluten-free option, go for tamari. For a little kick, add chili sauce or sriracha to the sauce mix!

How Do You Cook Chicken Perfectly in a Stir Fry?

The key to perfect chicken in a stir fry is cooking it quickly over high heat. This helps it stay juicy and tender. Here’s how to do it:

• Make sure the chicken pieces are uniform in size for even cooking.
• Heat the oil until it’s shimmering before adding the chicken, which helps sear it right away.
• Don’t overcrowd the skillet! If needed, cook the chicken in batches to achieve that lovely browning.
• Season with just salt and pepper initially; you’ll add flavor later with the sauce.

Following these tips will keep your chicken flavorful and perfectly cooked every time! Enjoy your cooking adventure!

Healthy Chicken Zucchini Stir Fry

Ingredients You’ll Need:

For the Stir Fry:

• 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
• 2 medium zucchinis, sliced into half-moons
• 1 medium yellow squash, sliced into half-moons
• 1 medium red onion, sliced
• 2 tablespoons olive oil or avocado oil
• 3 cloves garlic, minced

For the Sauce:

• 1/4 cup low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar or apple cider vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated fresh ginger (optional)

For Garnish:

• 2 scallions, chopped
• 1 teaspoon toasted sesame seeds
• Salt and pepper to taste

How Much Time Will You Need?

This quick and healthy chicken zucchini stir fry takes about 10 minutes to prepare and 15 minutes to cook, giving you a delicious meal in roughly 25 minutes from start to finish. It’s perfect for busy weeknights!

Step-by-Step Instructions:

1. Prepare the Sauce:

In a small bowl, whisk together the soy sauce, rice vinegar, honey, and grated ginger (if you’re using it). Set this delicious mixture aside for later.

2. Cook the Chicken:

Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once hot, add the chicken pieces, seasoning them lightly with salt and pepper. Cook the chicken for about 5-7 minutes, or until it’s cooked through and lightly browned. When done, remove the chicken from the skillet and set it aside.

3. Sauté the Vegetables:

In the same skillet, add the remaining tablespoon of oil, followed by the sliced red onion and minced garlic. Sauté for 2-3 minutes until the onion is fragrant and just starting to soften.

4. Add Zucchini and Squash:

Add the sliced zucchini and yellow squash to the skillet. Stir-fry these veggies for about 5 minutes, or until they are tender but still crisp. You want to keep that nice crunch!

5. Combine Everything:

Return the cooked chicken to the skillet and pour the prepared sauce over the chicken and vegetables. Stir everything together well and cook for an additional 2 minutes, ensuring the sauce coats all the ingredients and heats through.

6. Garnish and Serve:

Remove the skillet from heat. Garnish your colorful dish with chopped scallions and toasted sesame seeds. Serve immediately, either on its own or over a bed of fluffy brown rice or quinoa for a complete meal.

Enjoy your healthy and vibrant chicken zucchini stir fry!

FAQ for Healthy Chicken Zucchini Stir Fry

Can I Use Other Vegetables in This Stir Fry?

Absolutely! While zucchini and yellow squash are fantastic, you can also add bell peppers, broccoli, snap peas, or carrots. Just make sure to adjust the cooking times based on the vegetables you choose for optimal crunch and flavor!

How Do I Store Leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, you can use a microwave or warm it in a pan over medium heat for even warming. Add a splash of water to prevent dryness.

Can I Make This Recipe Dairy-Free?

Yes, this recipe is naturally dairy-free as written! Just ensure that any substitutes, like soy sauce or sauces used, are also dairy-free. It’s an excellent option for those with dairy sensitivities.

How Can I Make This Dish Spicier?

If you like some heat, add a dash of red pepper flakes or a splash of sriracha to the sauce mixture before combining it with the chicken and vegetables. Adjust the amount based on your spice preference!