This Healthy Zucchini Mushroom Chicken Stir Fry is a colorful and tasty dish! It features fresh zucchini, tasty mushrooms, and tender chicken, making it a great choice for a quick meal.
It’s super easy to whip up in just one pan, which means less cleanup for you. Plus, the veggies add a nice crunch and flavor that makes every bite enjoyable! 🥒🍄
Key Ingredients & Substitutions
Chicken: I use boneless, skinless chicken breasts for a lean option. You can swap it for thighs for more flavor, or even use tofu or tempeh if you’re looking for a vegetarian choice.
Zucchini: Fresh zucchini brings a nice crunch. If zucchini isn’t available, try using bell peppers or snap peas for a different texture and flavor.
Mushrooms: I prefer cremini mushrooms for their rich, earthy taste. Button mushrooms work just as well, or you could try shiitake for a more unique flavor.
Soy Sauce: Low-sodium soy sauce keeps the dish healthier. For a gluten-free option, tamari works great. Coconut aminos are another tasty alternative!
Sweetener: I use honey, but maple syrup or agave nectar serve as excellent vegan options.
How Can I Make My Stir Fry More Flavorful?
Getting the flavors just right is key! Start by marinating the chicken in half of the soy sauce mixture for about 15 minutes before cooking. It locks in flavor and gives it a nice texture.
- Don’t rush the cooking process; give the chicken time to brown properly for deeper flavor.
- Use fresh ginger and garlic, as they add a bright punch to the stir fry. Don’t skip on sautéing them until fragrant!
- Feel free to add other veggies like broccoli or bell peppers for more color and nutrition.
Remember, stir fry is all about high heat and quick cooking! Keeping everything moving in the pan ensures even cooking and vibrant veggies.
Healthy Zucchini Mushroom Chicken Stir Fry
Ingredients You’ll Need:
For the Stir Fry:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 8 oz mushrooms, sliced (button or cremini)
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 3 green onions, thinly sliced (separate white and green parts)
For the Sauce:
- 2 tablespoons olive oil or avocado oil
- 1/4 cup low-sodium soy sauce or tamari for gluten-free
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening sauce)
- Salt and pepper to taste
- Sesame seeds for garnish
How Much Time Will You Need?
This Healthy Zucchini Mushroom Chicken Stir Fry takes about 10 minutes to prep and another 15 minutes to cook, for a total of around 25 minutes. It’s a quick, flavorful dish that’s easy to whip up any day of the week!
Step-by-Step Instructions:
1. Prepare the Sauce:
In a small bowl, whisk together the soy sauce, rice vinegar, honey, sesame oil, and cornstarch mixture (if using). This will be your delicious stir fry sauce. Set it aside for now.
2. Cook the Chicken:
Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken pieces and season lightly with salt and pepper. Cook, stirring often, until the chicken is cooked through and slightly browned, which takes about 5-7 minutes. Once done, remove the chicken from the skillet and set it aside.
3. Sauté the Aromatics:
In the same skillet, add the remaining tablespoon of oil. Toss in the white parts of the green onions, minced garlic, and grated ginger. Sauté for about 30 seconds until everything is fragrant, making sure not to burn the garlic.
4. Add the Mushrooms:
Now, add the sliced mushrooms to the skillet and cook for 3-4 minutes until they start to soften and release their juices.
5. Add the Zucchini:
Next, toss in the zucchini slices and cook for another 3-4 minutes. You want the zucchini to be tender yet still a little crisp. Keep stirring!
6. Combine Everything:
Return the cooked chicken to the skillet and pour the prepared sauce over the mixture. Stir everything together, ensuring that the chicken and vegetables are well coated. Cook for an additional 2 minutes to let the sauce thicken slightly.
7. Final Touches:
Remove the skillet from the heat and garnish with the green parts of the sliced green onions and a sprinkle of sesame seeds for an extra crunch.
8. Serve and Enjoy:
Serve your Healthy Zucchini Mushroom Chicken Stir Fry immediately. It pairs wonderfully with steamed rice or quinoa for a complete meal. Enjoy your wholesome and tasty dish!
Frequently Asked Questions (FAQs)
Can I Use Frozen Chicken in This Recipe?
Yes, you can use frozen chicken, but be sure to thaw it completely before cooking. The best methods are to leave it in the refrigerator overnight or submerge it in cold water in a sealed bag for quicker thawing. Pat it dry to avoid excess moisture while cooking.
How Can I Make the Stir Fry Vegetarian or Vegan?
To make this dish vegetarian or vegan, simply omit the chicken and replace it with tofu or tempeh. You’ll want to press the tofu to remove excess moisture and cut it into cubes before sautéing. Alternatively, you could also add more veggies, such as bell peppers or broccoli, to enhance the dish!
How Should 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, adding a splash of water or broth if needed to help it steam and stay moist.
What Can I Serve with This Stir Fry?
This Healthy Zucchini Mushroom Chicken Stir Fry is fantastic on its own, but you can also serve it over steamed rice, quinoa, or cauliflower rice for a low-carb option. For extra nutrition and texture, consider a side of steamed or stir-fried vegetables!
