Healthy Chicken Zucchini Stir Fry Recipe

Key Ingredients & Substitutions

Chicken Breast: Boneless, skinless chicken breast is lean and cooks quickly. If you’re looking for a lighter option, try turkey breast. For a vegetarian alternative, tofu or tempeh works well, just adjust the cooking time.

Zucchini: Zucchini adds a nice texture and absorbs flavors well. If you can’t find zucchini, consider using bell peppers or snap peas—they also bring a crunch to the dish. You could even use asparagus or broccoli for a different twist!

Yellow Squash: This adds color but is optional. If you skip it, don’t worry! You could also use additional zucchini or any other summer squash available to you.

Soy Sauce: Low sodium soy sauce keeps the dish healthier. For a gluten-free option, tamari works perfectly. Coconut aminos are also a milder, soy-free substitute if preferred.

Honey/Maple Syrup: The sweetness balances the soy sauce. For a lower-calorie option, try using agave syrup or skip sweeteners altogether if you prefer less sweetness.

What’s the Best Way to Cook the Chicken So It’s Juicy?

Cooking chicken perfectly can be a challenge, but here are some helpful tips:

• Use medium-high heat to ensure a good sear. This helps lock in juices.
• Cut the chicken into even bite-sized pieces for consistent cooking.
• Don’t overcrowd the pan; cook in batches if needed to achieve a nice golden color.
• Let the chicken rest briefly after cooking before mixing it back into the veggies. This keeps it juicy!

How Can I Make the Vegetables Perfectly Crisp?

To keep vegetables crisp while cooking:

• Stir-fry the onions and garlic first for just a couple of minutes—this adds flavor without overcooking.
• When adding zucchini and squash, don’t overcook them! Aim for about 4-5 minutes; they should be tender yet still have a bite.
• Keep the heat up while cooking to ensure they cook quickly. High heat helps retain their crunch!

This Healthy Chicken Zucchini Stir Fry is colorful, full of flavor, and can be customized to your taste. Enjoy creating your version!

Healthy Chicken Zucchini Stir Fry

Ingredients You’ll Need:

For the Stir Fry:

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

For the Sauce:

• 1/4 cup low sodium soy sauce or tamari (for gluten-free)
• 1 tablespoon honey or maple syrup
• 1 teaspoon grated fresh ginger (or 1/2 tsp ground ginger)
• 1/2 teaspoon crushed red pepper flakes (optional, for mild heat)

For Garnish:

• 2 green onions, thinly sliced
• 1 tablespoon sesame seeds
• Salt and pepper, to taste

How Much Time Will You Need?

This recipe takes about 10 minutes of prep time and around 15-20 minutes of cooking, making a total of about 30-35 minutes to get your delicious Healthy Chicken Zucchini Stir Fry on the table!

Step-by-Step Instructions:

1. Prepare the Sauce:

In a small bowl, whisk together the soy sauce, honey (or maple syrup), grated ginger, and crushed red pepper flakes. Set this aside to let the flavors meld while you cook.

2. Cook the Chicken:

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

3. Sauté the Aromatics:

Add the remaining 1 tablespoon of oil to the skillet. Next, toss in the sliced onion and minced garlic. Sauté for about 2-3 minutes until they smell fragrant and the onion becomes slightly softened.

4. Add the Vegetables:

Now it’s time to add the sliced zucchinis and yellow squash into the skillet. Stir and cook for about 4-5 minutes, stirring occasionally, until the veggies are tender but still have some crunch. You want them to be beautifully vibrant and not mushy!

5. Combine Everything:

Return the cooked chicken to the skillet. Pour the prepared sauce over the chicken and vegetables, tossing everything together to ensure it’s well-coated.

6. Finish Cooking:

Let it all cook together for another 2 minutes. This step allows the sauce to thicken slightly and helps all the flavors combine beautifully.

7. Serve & Enjoy:

Remove your skillet from heat. Garnish the stir fry with thinly sliced green onions and sesame seeds. Serve your delicious stir fry hot, either on its own or over a bed of brown rice or quinoa for a heartier meal.

This stir fry is a colorful, healthy, and delicious meal packed with nutrients! Enjoy every bite!

FAQ for Healthy Chicken Zucchini Stir Fry

Can I Use Frozen Chicken for This Recipe?

Yes, you can use frozen chicken! However, make sure to thaw it completely before cooking. The best way is to thaw it overnight in the fridge or use the cold water method by placing it in a sealed bag submerged in cold water for about an hour.

What Can I Use Instead of Soy Sauce?

If you’re looking for a soy sauce substitute, you can use coconut aminos for a soy-free option or simply use tamari for a gluten-free choice. Both alternatives will provide a similar savory flavor to your stir fry.

How Do I Store Leftovers?

Store any leftover stir fry in an airtight container in the fridge for up to 3 days. To reheat, warm it up gently on the stove or microwave. If it seems dry, add a splash of broth or a little water while reheating.

Can I Add Other Vegetables?

Absolutely! Feel free to customize this stir fry by adding other veggies like bell peppers, snap peas, broccoli, or carrots. Just make sure to adjust the cooking time so all vegetables remain crisp and fresh.