This Healthy Zucchini Mushroom Chicken Stir Fry is a colorful dish packed with tasty chicken, fresh zucchini, and mushrooms. It’s quick to whip up and full of flavor!
You can enjoy this dish any night of the week. Plus, it’s a great way to use up those veggies hanging out in your fridge! I like to serve it over rice or noodles for a complete meal.
Key Ingredients & Substitutions
Zucchini: Fresh zucchini adds a lovely texture and mild flavor. If you don’t have zucchini, yellow squash is a great substitute. You can also use bell peppers for a colorful twist!
Mushrooms: Button or cremini mushrooms work well, but feel free to swap in shiitake or portobello if you like a richer flavor. If you’re not a fan of mushrooms, simply skip them or replace them with more veggies like snap peas or broccoli.
Chicken: Boneless, skinless chicken breasts are lean and quick to cook. You can use thighs for more flavor or even swap in tofu or tempeh for a vegetarian option!
Soy Sauce: For a gluten-free option, use tamari. Coconut aminos is another alternative that has a similar taste but is lower in sodium.
How Do You Achieve Perfectly Cooked Chicken?
Cooking the chicken just right prevents it from becoming dry. Here’s my tip:
- Slice the chicken thinly to ensure quick cooking and even browning.
- Don’t overcrowd the skillet; cook in batches if necessary so the chicken sears instead of steams.
- Let the chicken rest for a few minutes after cooking before adding it back to the pan. This helps keep it juicy!
What’s the Best Way to Stir Fry Vegetables?
To keep your veggies crisp and colorful, here’s what to do:
- Heat your skillet or wok until it’s really hot before adding oil. This helps create a nice sear.
- Start with harder vegetables (like onions and carrots) and add softer ones (like zucchini and mushrooms) later to ensure everything cooks evenly.
- Keep the veggies moving by tossing them in the pan; this prevents sticking and burns.
Now you’re all set to make a delicious and healthy stir fry! Enjoy cooking!
Healthy Zucchini Mushroom Chicken Stir Fry
Ingredients You’ll Need:
For the Stir Fry:
- 2 medium zucchinis, sliced into half-moons
- 8 oz (225g) mushrooms, sliced (button or cremini)
- 2 boneless, skinless chicken breasts, thinly sliced
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
For the Sauce:
- 2 tablespoons olive oil or avocado oil, divided
- 3 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional)
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper, to taste
For the Garnish:
- 2 green onions, chopped
- Sesame seeds
How Much Time Will You Need?
This healthy stir fry takes about 15 minutes to prepare and 15 minutes to cook, giving you a total time of around 30 minutes. Perfect for a quick weekday meal!
Step-by-Step Instructions:
1. Prepare Your Ingredients:
Start by washing and slicing all your vegetables. Cut the zucchinis into half-moons, slice the mushrooms, and thinly slice the chicken breasts. Make sure to mince the garlic and ginger too—they add so much flavor!
2. Mix the Sauce:
In a small bowl, combine the soy sauce (or tamari), rice vinegar, honey (if you like a hint of sweetness), and the red pepper flakes (for some heat). Give it a good stir and set it aside for later.
3. Cook the Chicken:
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the sliced chicken to the pan, seasoning it lightly with salt and pepper. Stir fry for about 5-6 minutes, or until the chicken is cooked through and golden. Once done, remove the chicken from the skillet and set it aside.
4. Sauté Aromatics:
In the same skillet, add the remaining tablespoon of oil. Throw in the minced garlic and ginger, and sauté for about 30 seconds until they are fragrant. This forms the base of your stir fry!
5. Add Onions:
Add the sliced onions to the pan and cook for 2-3 minutes, stirring occasionally until they are slightly translucent. This adds sweetness and depth to your dish.
6. Stir Fry Vegetables:
Now, add in the sliced mushrooms and zucchini. Stir fry them together for about 5-7 minutes, or until the vegetables are tender yet still crisp. You want them vibrant and not mushy!
7. Bring It All Together:
Return the cooked chicken to the skillet. Pour the sauce mixture over everything and toss it all together for 1-2 minutes. This ensures everything is nicely coated and heated through.
8. Final Touches:
Make sure to taste it and adjust the seasoning with salt and pepper if needed. When the flavors are just right, remove the skillet from heat.
9. Garnish and Serve:
Garnish your stir fry with chopped green onions and a sprinkle of sesame seeds for an extra crunch. Serve immediately on its own or over brown rice, quinoa, or noodles for a satisfying meal.
Enjoy your delicious and healthy zucchini mushroom chicken stir fry!
Frequently Asked Questions (FAQ)
Can I Use Different Vegetables in This Stir Fry?
Absolutely! You can customize this stir fry with any vegetables you have on hand. Consider adding bell peppers, broccoli, snap peas, or even carrots for added color and nutrients. Just adjust the cooking times accordingly for different veggies.
Can I Make This Recipe Vegetarian or Vegan?
Yes! To make it vegetarian or vegan, simply replace the chicken with tofu or tempeh. Make sure to press the tofu to remove excess moisture and cut it into cubes before cooking. You can also use vegetable broth instead of soy sauce for extra depth of flavor.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in a skillet over medium heat or in the microwave until heated through. You may want to add a splash of water or broth to keep the vegetables from drying out.
Can I Add More Flavor to the Stir Fry?
Definitely! For more flavor, consider adding a splash of sesame oil, a sprinkle of fresh herbs like cilantro or basil, or even a squeeze of lime juice right before serving. Also, adjusting the amount of soy sauce or adding a dash of sriracha can enhance the taste as well!
