This Healthy Chicken Zucchini Stir Fry is a colorful dish loaded with juicy chicken and fresh zucchini. It’s quick to make, perfect for busy weeknights!
I love how the crunchy zucchini pairs with tender chicken. Plus, it’s guilt-free and full of flavor! Throw it all in a pan and you’re set for a yummy meal! 🍽️
Key Ingredients & Substitutions
Chicken: Boneless, skinless chicken breast is an excellent choice for this stir fry. If you’re looking for a lower-fat option, you can substitute with turkey or even tofu for a vegetarian option. Leftover rotisserie chicken is also a time-saver!
Zucchini and Yellow Squash: These veggies add great texture! You can swap them with bell peppers, broccoli, or snap peas based on what you have. Just remember to cut everything into similar sizes for even cooking.
Garlic and Ginger: Fresh garlic and ginger really boost the flavor, but if you don’t have them, garlic powder and ground ginger can work too. Just use about 1/4 teaspoon of each to keep it balanced.
Soy Sauce: Low-sodium soy sauce keeps the dish light on salt. If you need a gluten-free alternative, tamari is a perfect swap. Coconut aminos is another great substitute if you’re avoiding all soy products.
How Do I Get the Chicken Perfectly Cooked Without Drying It Out?
Cooking chicken perfectly can be tricky, but there are a couple of steps to follow. First, make sure your skillet is hot and add the chicken in a single layer for even cooking.
- Don’t overcrowd the pan; this keeps the chicken from steaming, which can cause it to dry out.
- Cook until it’s just done (internal temperature of 165°F). Remove it from the heat as it’ll continue cooking while resting.
- If you’re worried about dryness, marinating the chicken in the soy sauce mixture for 15-30 minutes can add flavor and moisture.
Healthy Chicken Zucchini Stir Fry
Ingredients You’ll Need:
For the Stir Fry:
- 1 lb 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 cloves garlic, minced
For the Sauce:
- 2 tablespoons olive oil or avocado oil
- 3 tablespoons low-sodium soy sauce or tamari (for gluten-free)
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon fresh grated ginger (optional)
For Garnish:
- 2 green onions, sliced
- 1 tablespoon sesame seeds
- Salt and pepper to taste
How Much Time Will You Need?
This Healthy Chicken Zucchini Stir Fry takes about 10 minutes to prep and 15 minutes to cook, so you’ll have a delicious meal ready in just about 25 minutes!
Step-by-Step Instructions:
1. Make the Sauce:
In a small bowl, whisk together the soy sauce, rice vinegar, honey or maple syrup, minced garlic, and grated ginger if you’re using it. This will be your delicious stir-fry sauce. Set it aside for later!
2. Cook the Chicken:
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the chicken pieces. Season them lightly with salt and pepper. Stir-fry the chicken for about 5-7 minutes until it’s cooked through and lightly browned. Remove the chicken from the skillet and set aside on a plate.
3. Sauté the Vegetables:
In the same skillet, add the remaining tablespoon of oil. Toss in the sliced red onion and cook for about 2-3 minutes until they begin to soften. Then, add the zucchini and yellow squash slices. Stir-fry these for around 4-5 minutes until they’re tender, but still have a nice crunch!
4. Combine and Finish:
Return the cooked chicken to the skillet with the vegetables. Pour the previously mixed sauce over everything. Toss and stir until everything is well coated in the sauce and heated through—about another 1-2 minutes should do it.
5. Garnish and Serve:
Remove the skillet from the heat. Sprinkle sliced green onions and sesame seeds over the top for a lovely finish. Serve this colorful stir fry warm, either on its own or over some cooked rice, quinoa, or noodles if you like for a complete meal!
Enjoy this healthy, flavorful chicken and zucchini stir fry that’s quick to prepare and packs a nutritious punch!
FAQ for Healthy Chicken Zucchini Stir Fry
Can I Use Other Vegetables in This Stir Fry?
Absolutely! Feel free to mix in your favorite vegetables. Bell peppers, broccoli, snap peas, or carrots would work wonderfully. Just be sure to cut them into similar sizes for even cooking.
Can I Make This Recipe with Frozen Chicken or Vegetables?
Yes, you can! If using frozen chicken, make sure to thaw it completely before cooking to ensure it cooks evenly. As for frozen vegetables, you can add them directly to the skillet, but adjust the cooking time slightly since they might release some moisture.
How Long Can I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it on the stove or microwave until heated through. If it seems dry, adding a splash of water or extra soy sauce can help revive it!
What Should I Serve With This Stir Fry?
This stir fry is delicious on its own, but you can serve it over cooked rice, quinoa, or noodles for a more filling meal. Additionally, a side salad pairs well to add some extra greens!
