This colorful chicken zucchini stir fry is fresh, tasty, and super easy to make! With tender chicken and crisp zucchini, it’s a meal that everyone will enjoy.
I love how quick it comes together! Just chop, stir, and you’re ready to eat—you can even make it for a busy weeknight dinner. Plus, it’s healthy, so you can enjoy every bite!
Key Ingredients & Substitutions
Zucchini: Fresh zucchini is key for texture and nutrition. If you can’t find zucchini, yellow squash is a great substitute, or even use bell peppers for more color!
Chicken: Chicken breasts are lean and cook quickly, but you could swap them for diced turkey or even tofu for a vegetarian option. Just make sure to adjust cooking times accordingly.
Garlic and Ginger: These add amazing flavor! If fresh isn’t available, try using garlic powder or ginger powder. The taste won’t be the same, but it will still be good.
Sauce Ingredients: If soy sauce is not suitable for you, consider coconut aminos or tamari for a gluten-free version. Honey can be replaced with agave nectar or left out if you prefer a less sweet dish!
How Do I Perfectly Cook the Chicken?
Cooking chicken so it’s juicy and tender can feel tricky. Here are my tips:
- Make sure your skillet is hot before adding chicken. This helps to sear it quickly.
- Don’t overcrowd the pan. Cook in batches if necessary, so the chicken browns nicely.
- Cook until no longer pink in the center. Use a meat thermometer if you want to ensure it reaches 165°F (74°C).
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Healthy Chicken Zucchini Stir Fry Recipe
Ingredients You’ll Need:
For the Stir Fry:
- 2 medium zucchinis, sliced into half-moons
- 1 medium yellow squash, sliced into half-moons (optional for color variation)
- 1 large red onion, sliced
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil (or any healthy cooking oil)
- 2 cloves garlic, minced
- 3 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar (optional for a bit of tang)
- 1 tablespoon honey or maple syrup
- 1 teaspoon grated fresh ginger (optional)
- Salt and pepper, to taste
For Garnish:
- 2 green onions, thinly sliced
- 1 tablespoon sesame seeds
Time Needed:
This healthy chicken zucchini stir fry will take about 10 minutes to prepare and 15 minutes to cook. Altogether, you’ll need around 25 minutes to have a delicious meal ready!
Step-by-Step Instructions:
1. Cooking the Chicken:
Start by heating 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Once hot, add the chicken pieces to the pan. Sprinkle with a little salt and pepper. Cook for about 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through. Once done, remove the chicken from the pan and set it aside on a plate.
2. Sautéing the Onion:
In the same pan, add the remaining tablespoon of olive oil. Toss in the sliced red onion and cook for approximately 5 minutes, or until the onion softens and starts to caramelize. This will bring out its natural sweetness.
3. Adding Garlic and Ginger:
Now stir in the minced garlic and grated fresh ginger (if using). Cook for about 1 minute, stirring continuously until fragrant. You’ll love the aroma!
4. Incorporating the Vegetables:
Next, add the sliced zucchini and yellow squash to the pan. Stir-fry these for about 4-5 minutes. You want the vegetables to be tender but still crisp for a nice texture.
5. Bringing it All Together:
Return the cooked chicken to the pan and mix everything together well. In a small bowl, whisk together the soy sauce, rice vinegar, and honey or maple syrup. Pour this sauce over the chicken and vegetables. Toss to coat evenly and cook for an additional 1-2 minutes until everything is heated through.
6. Final Touches:
Give everything a taste, and adjust the seasoning with more salt, pepper, or soy sauce if desired. Once you’re satisfied with the flavor, it’s time to serve!
7. Serving Up:
Remove the pan from heat and garnish your stir fry with sliced green onions and sesame seeds for a lovely crunch and flavor. Serve immediately, and feel free to enjoy it over steamed rice or quinoa!
This stir fry is a wonderful dish that balances lean protein with vibrant, healthy vegetables, making it both nutritious and satisfying! Enjoy your meal!
Frequently Asked Questions (FAQ)
Can I Use Other Vegetables in This Stir Fry?
Absolutely! Feel free to swap in any of your favorite vegetables like bell peppers, broccoli, or snap peas. Just adjust the cooking time based on how long those veggies take to become tender.
Can I Make This Stir Fry Ahead of Time?
Yes! You can prepare the chicken and chop the vegetables ahead of time. Store them separately in the refrigerator and stir-fry them just before serving for the freshest taste. It can also be stored in the fridge for up to 3 days after cooking.
What Should I Do If I Don’t Have Soy Sauce?
No problem! You can replace soy sauce with coconut aminos for a soy-free option or use tamari for a gluten-free version. You could also make a simple sauce with broth, vinegar, and a dash of Worcestershire sauce as an alternative.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, use a skillet for even heating or a microwave, stirring occasionally to prevent uneven cooking.
