Healthy Zucchini Mushroom Chicken Stir Fry Recipe

Key Ingredients & Substitutions

Chicken: I recommend boneless skinless chicken breasts for a lean option, but thighs offer more flavor and tenderness. You could also use tofu or shrimp if you’re looking for a different protein or want a vegetarian version!

Zucchini: Medium zucchinis are great because they’re tender yet hold their shape. If they’re not available, yellow squash is an excellent substitute! It adds a similar texture and flavor.

Mushrooms: Cremini mushrooms add a deep, earthy flavor, but you can switch them out for button mushrooms or even shiitake for a different taste. If you’re not a fan of mushrooms, you can skip them entirely.

Soy Sauce: Low-sodium soy sauce is great for control over saltiness. If you’re avoiding soy, try coconut aminos as a delicious alternative without the same salty impact.

Honey or Maple Syrup: These sweeteners balance the recipe nicely, but if you’re looking for a sugar-free option, you could use a sugar substitute like stevia or erythritol.

How Do I Get Tender Chicken in a Stir Fry?

To achieve tender chicken, there are a couple of important techniques to follow:

• Start with small bite-sized pieces, as they cook through quickly and evenly.
• Cook over medium-high heat so they get a nice sear without overcooking. Aim for about 5-7 minutes until they’re golden brown.
• Let the chicken rest after cooking to seal in moisture before mixing it back with the veggies.

Remember, cutting with the grain of the meat helps keep it tender! If you notice your chicken is still a bit dry, consider marinating it in a little soy sauce and garlic for 30 minutes before cooking for enhanced flavor and moisture.

Healthy Zucchini Mushroom Chicken Stir Fry

Ingredients You’ll Need:

For The Stir Fry:

• 1 lb boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• 2 medium zucchinis, sliced into half-moons
• 8 oz cremini or white mushrooms, sliced
• 2 tablespoons olive oil or avocado oil
• 3 cloves garlic, minced
• 1 inch fresh ginger, grated
• 3 green onions, sliced (white and green parts separated)

For The Sauce:

• 3 tablespoons low-sodium soy sauce or tamari (for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch or arrowroot powder mixed with 2 tablespoons water (optional, for thicker sauce)
• Salt and pepper, to taste

For Garnish:

• 1 tablespoon sesame seeds
• Fresh chopped cilantro or parsley (optional)

How Much Time Will You Need?

This delicious stir fry takes about 10 minutes of prep time and around 15 minutes of cooking, totaling about 25 minutes from start to finish. Quick and perfect for a weeknight dinner!

Step-by-Step Instructions:

1. Cook the Chicken:

Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the bite-sized chicken pieces. Season them with a little salt and pepper. Cook the chicken for about 5-7 minutes until it’s browned and cooked through. Remove the chicken from the skillet and set it aside.

2. Sauté the Aromatics:

In the same skillet, add the remaining tablespoon of oil. Next, toss in the minced garlic, grated ginger, and the white parts of the sliced green onions. Sauté everything for about 1 minute until it’s fragrant and the garlic is lightly golden.

3. Add the Mushrooms:

Add the sliced mushrooms to the skillet. Cook them for about 4-5 minutes, stirring occasionally. The mushrooms should begin to soften and brown nicely.

4. Incorporate the Zucchini:

Now, add in the sliced zucchinis. Continue cooking for another 3-4 minutes, stirring frequently, until the zucchinis are just tender, but not mushy. You want them to remain crisp!

5. Bring Back The Chicken:

Return the cooked chicken to the skillet with the vegetables. Stir everything to combine.

6. Make the Sauce:

In a small bowl, whisk together the soy sauce, rice vinegar, honey (or maple syrup), and sesame oil. Pour this mixture over the chicken and vegetables in the skillet. Stir well to coat everything.

7. Optional Thickening:

If you’d like a thicker sauce, stir in the cornstarch slurry now. Cook for another 1-2 minutes while stirring constantly until the sauce has thickened up and evenly coats all the ingredients.

8. Final Touches:

Remove the skillet from heat. Give it a sprinkle of sesame seeds and the green parts of the sliced green onions for extra color and flavor.

9. Serve and Enjoy:

Garnish with fresh chopped cilantro or parsley if you’d like. Serve hot on its own or over a bed of steamed rice or quinoa for a complete meal!

This quick stir fry is fresh, healthy, and bursting with umami flavors from the mushrooms and the vibrant notes of ginger and garlic! Enjoy your meal!

Frequently Asked Questions (FAQ)

Can I Use Other Vegetables in This Stir Fry?

Absolutely! Feel free to mix and match vegetables like bell peppers, snap peas, broccoli, or carrots according to your preference. Just make sure to adjust the cooking times based on how quickly the vegetables cook.

How Can I Make This Recipe Gluten-Free?

To make this stir fry gluten-free, simply use tamari instead of soy sauce. Be sure to check that the other ingredients, such as rice vinegar and any added broth, are also gluten-free!

What Can I Substitute for Chicken?

If you’re looking for a vegetarian option, tofu or tempeh are great alternatives! For a seafood twist, shrimp works wonderfully too. Just adjust the cooking time accordingly (shrimp cooks much faster than chicken).

How Can I Store Leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. When ready to eat, reheat gently in a skillet or the microwave until warmed through. You might need to add a splash of water or soy sauce to revive the flavors.