Healthy Zucchini Mushroom Chicken Stir Fry Recipe

Key Ingredients & Substitutions

Chicken: Boneless, skinless chicken breast is a great lean protein choice. If you’re looking for something different, you can use turkey breast or tofu for a vegetarian option.

Zucchini: Zucchini adds a nice crunch and absorbs flavors well. If you can’t find zucchini, try bell peppers or snap peas for a similar texture.

Mushrooms: I recommend using cremini mushrooms for a richer flavor, but white mushrooms or even shiitake are great too. If you’re not a fan of mushrooms, you can leave them out or substitute with diced eggplant.

Garlic and Ginger: These two ingredients really bring the dish to life. If you’re out of fresh ginger, you can use powdered ginger, but use it sparingly. Fresh is always best!

Soy Sauce: Low-sodium soy sauce is a healthier choice but feel free to swap it for tamari to keep it gluten-free. Coconut aminos is another great alternative for a slightly sweeter flavor.

How Can I Perfectly Stir-Fry My Ingredients?

Stir-frying can be tricky if you’re not used to it. Here are some tips to get it right:

• Ensure your skillet or wok is hot before adding the oil; this helps prevent sticking and ensures even cooking.
• Cook in batches if needed. Overcrowding the pan can lead to steaming instead of frying.
• Constantly toss or stir the ingredients. This ensures they cook evenly and helps develop that beautiful, slightly charred flavor.
• Don’t forget to let the sauce thicken slightly before serving. This makes each bite flavorful!

With these tips and ingredient ideas, you’ll have a delicious stir fry every time!

Healthy Zucchini Mushroom Chicken 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
• 8 oz (225g) mushrooms, sliced (white or cremini)
• 2 tablespoons olive oil or avocado oil
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated

For the Sauce:

• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil

For Topping:

• 2 green onions, sliced
• 1 tablespoon sesame seeds (white or toasted)
• Salt and pepper, to taste
• Optional: red pepper flakes for heat

How Much Time Will You Need?

This recipe takes about 10 minutes to prep and 15 minutes to cook, totaling around 25 minutes. It’s a quick and nutritious meal perfect for busy weeknights!

Step-by-Step Instructions:

1. Cook the Chicken:

Start by heating 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once it’s hot, add the chicken pieces. Season them lightly with salt and pepper. Cook for about 6-8 minutes, stirring occasionally, until the chicken is browned and cooked through. Take the chicken out of the pan and set it aside.

2. Sauté the Aromatics:

In the same pan, add the remaining tablespoon of oil. Then toss in the minced garlic and grated ginger. Sauté for about 30 seconds until they smell wonderful and fragrant.

3. Stir-Fry the Veggies:

Now, add the sliced mushrooms and zucchini to the pan. Stir-fry them for about 5-6 minutes, or until the vegetables are tender but still have a bit of crunch to them. This keeps them vibrant and delicious!

4. Make the Sauce:

While the veggies are cooking, whisk together the soy sauce, rice vinegar, honey (or maple syrup), and sesame oil in a small bowl. This will be the delicious sauce that brings everything together!

5. Combine Everything:

Return the cooked chicken to the skillet with the vegetables. Pour the sauce over everything and toss well to coat all the ingredients. Cook for another 2 minutes to let the flavors meld and the sauce thicken slightly.

6. Finish and Serve:

Once done, remove the pan from heat. Sprinkle with sliced green onions and sesame seeds for that extra touch. You can serve the stir fry warm on its own or over steamed rice or cauliflower rice for a low-carb option.

Enjoy your healthy and flavorful zucchini mushroom chicken stir fry!

FAQ About Healthy Zucchini Mushroom Chicken Stir Fry

Can I Use Frozen Chicken for This Recipe?

Yes, you can use frozen chicken, but it’s important to thaw it completely before cooking. Thaw it overnight in the fridge or place it in a sealed bag and submerge it in cold water. Once thawed, pat it dry to avoid excess moisture in the pan.

What Can I Substitute for Zucchini?

If you’re not a fan of zucchini, you can substitute it with bell peppers, snap peas, or broccoli for a similar crunch. Just keep in mind that cooking times may vary slightly depending on the vegetable you choose.

How to Store Leftovers?

Store any leftover stir fry in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, stirring occasionally to ensure even heating.

Can I Make This Stir Fry Vegetarian?

Absolutely! To make this dish vegetarian, simply substitute the chicken with extra firm tofu or your favorite plant-based protein. Cook the tofu until it’s golden and crispy for the best texture!