Looking for a quick and tasty weeknight dinner? This Chicken and Zucchini Stir Fry Recipe is just what you need. It’s packed with flavor and ready in under 30 minutes, making it perfect for those busy evenings when you want something delicious without a lot of fuss.
This stir fry features tender chicken breast, fresh zucchini, and a mix of vibrant vegetables all tossed together in a savory sauce. The combination of garlic, ginger, and soy sauce creates a mouthwatering aroma that will make your kitchen feel inviting.
Not only is this dish easy to prepare, but it’s also healthy and satisfying. With the crispness of the zucchini and the juicy chicken, each bite is a delightful experience that will leave you wanting more.
Preparation and Ingredients
When embarking on the journey of creating a Chicken and Zucchini Stir Fry, preparation is key. Gather all your ingredients in advance to streamline the cooking process.
Essential components include tender slices of chicken breast, fresh zucchini, a mix of colorful bell peppers, and aromatic onions. The addition of garlic and ginger infuses the dish with a delightful aroma that fills the kitchen.
Don’t forget the soy sauce, which provides that savory depth, and a light touch of olive oil for sautéing. Finally, a sprinkle of sesame seeds and chopped green onions will elevate the dish once it’s beautifully plated.
Cooking Techniques
Stir-frying is a quick and efficient cooking method that helps retain the vibrant colors and crunchiness of the vegetables. Begin by heating olive oil in a large skillet or wok over medium-high heat. This step is crucial as it ensures the chicken sears nicely, locking in its juices.
Once the oil is hot, introduce the sliced chicken. Season it well and allow it to brown before setting it aside. This initial searing creates a depth of flavor that will enhance the overall dish.
Vegetable Harmony
The vegetables in this stir fry play a vital role in balancing flavors and textures. After the chicken is cooked, the same skillet is used to stir-fry the onions, bell peppers, garlic, and ginger.
These ingredients meld together beautifully, creating a fragrant base. As you stir-fry, aim for a tender-crisp texture, ensuring the veggies still maintain their fresh flavor and vibrant colors.
Bringing It All Together
Once the vegetables are ready, it’s time to reunite them with the chicken. Return the cooked chicken to the skillet and add the sliced zucchini. This is where the dish starts to come together.
The addition of soy sauce and a cornstarch mixture helps thicken the stir fry, creating a glossy coating that clings to the chicken and veggies. Stir well to ensure everything is evenly coated and allow it to simmer briefly.
Serving Suggestions
Presentation can elevate any dish, and this Chicken and Zucchini Stir Fry is no exception. Once cooked, transfer it to a serving bowl and garnish with sesame seeds and chopped green onions for an added touch of flavor and visual appeal.
This stir fry can be enjoyed on its own or served over rice or noodles, making it a flexible choice for any meal. Its vibrant colors and glistening sauce create an enticing dish that will draw everyone to the table.
Nutritional Benefits
This Chicken and Zucchini Stir Fry is not just a feast for the eyes; it’s also a healthier meal option. Packed with proteins from the chicken and vitamins from the vegetables, it offers a well-rounded meal.
Each serving provides a good balance of nutrients without excessive calories, making it an ideal choice for those looking to maintain a healthy diet. With about 280 calories per serving and a good amount of protein, this dish satisfies both hunger and nutritional needs.
An Easy Chicken and Zucchini Stir Fry Recipe
This Chicken and Zucchini Stir Fry Recipe delivers a perfect balance of tastes, with tender chicken complemented by the mild sweetness of zucchini. The sauce gives it a savory umami kick that makes it irresistible.
Ingredients
- 2 boneless, skinless chicken breasts, sliced
- 2 medium zucchinis, sliced
- 1 bell pepper, sliced
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 3 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
- Salt and pepper to taste
- Sesame seeds for garnish (optional)
- Chopped green onions for garnish (optional)
Instructions
- Prep the Ingredients: Slice the chicken, zucchinis, bell pepper, and onion. Mince the garlic and grate the ginger.
- Heat the Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
- Cook the Chicken: Add the sliced chicken to the skillet. Season with salt and pepper and cook until it’s browned and cooked through (about 5-7 minutes). Remove the chicken from the skillet and set aside.
- Stir Fry the Vegetables: In the same skillet, add the onion, bell pepper, garlic, and ginger. Stir fry for about 3-4 minutes until the vegetables are tender-crisp.
- Add Zucchini: Toss in the sliced zucchini and continue to stir fry for another 2-3 minutes.
- Combine and Thicken: Return the cooked chicken to the skillet. Add the soy sauce and the cornstarch mixture to the dish, stirring well to combine. Cook for an additional 2 minutes until the sauce thickens.
- Serve: Remove from heat and garnish with sesame seeds and chopped green onions if desired. Serve hot over rice or noodles.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 10g
- Protein: 30g
- Carbohydrates: 12g
