This Healthy Zucchini Mushroom Chicken Stir Fry is a tasty mix of chicken, fresh zucchini, and mushrooms. It’s quick to cook and packed with flavor, making it perfect for busy nights!
Who doesn’t love a meal that can be ready in under 30 minutes? I like to serve it over rice or noodles for a filling dinner. Plus, it gets my veggies in, so I feel extra good about it! 😄
Key Ingredients & Substitutions
Chicken Breast: Boneless, skinless chicken breast keeps this dish lean and healthy. If you’re looking for something different, feel free to use turkey breast or even tofu for a vegetarian option.
Zucchini: Fresh zucchinis add texture and nutrients. If zucchinis aren’t in season, you can substitute with yellow squash or even bell peppers for a colorful twist.
Mushrooms: I love using cremini mushrooms for their rich flavor. However, white button mushrooms work well too. If you’re not a mushroom fan, you might try shredded carrots or snap peas instead!
Olive Oil or Sesame Oil: Both oils work great. I prefer sesame oil for a nutty flavor. You could swap it with avocado oil for a lighter option.
Soy Sauce: Low-sodium soy sauce is a must to keep it healthier. For a gluten-free version, use tamari or coconut aminos.
How Do You Make Sure Your Chicken is Perfectly Cooked?
Cooking chicken can be tricky! Here’s how to make sure it stays juicy:
- Cut the chicken into even-sized pieces to ensure uniform cooking.
- Make sure your skillet is hot before adding the chicken; this helps seal the juices.
- Don’t overcrowd the pan, or the chicken will steam instead of sear. If you have a lot, cook in batches.
- Check for doneness by cutting into a piece—there should be no pink inside.
Following these simple steps will give you tender chicken in your stir fry every time!
How Can You Make Sure Your Veggies Stay Crisp?
Crisp vegetables add great texture to your stir fry. Here’s how to keep them that way:
- Cook veggies over high heat to sauté quickly without losing their crunch.
- Don’t cook them for too long; just until they’re tender but still vibrant.
- Add the zucchini last, as it cooks faster than other veggies.
Keep an eye on them, and you’ll have a delightful crunch in every bite! Enjoy your cooking adventure!
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 cubes
- 2 medium zucchinis, sliced into half-moons
- 8 oz (225g) mushrooms, sliced (white button or cremini)
- 2 tsp olive oil or sesame oil
- 3 garlic cloves, minced
- 1-inch piece fresh ginger, minced
- 3 green onions, sliced (keep some for garnish)
For the Sauce:
- 3 tbsp low-sodium soy sauce or tamari
- 1 tbsp hoisin sauce (optional for sweetness)
- 1 tbsp rice vinegar or apple cider vinegar
- 1 tsp honey or maple syrup (optional)
- 1 tsp cornstarch mixed with 2 tbsp water (slurry)
For Garnishing:
- Salt and pepper to taste
- 1 tbsp sesame seeds (for garnish)
- Fresh chopped parsley or cilantro (optional garnish)
How Much Time Will You Need?
This healthy stir fry takes approximately 10 minutes for prep and about 15 minutes for cooking, making the total time around 25 minutes. It’s a quick and fulfilling meal that can easily fit into your busy schedule!
Step-by-Step Instructions:
1. Cooking the Chicken:
Heat 1 teaspoon of olive oil or sesame oil in a large skillet or wok over medium-high heat. Add the cubed chicken breast to the hot skillet. Lightly season with salt and pepper. Stir-fry the chicken for about 5-7 minutes until it’s golden and cooked through. Once done, remove the chicken from the skillet and set it aside.
2. Preparing the Vegetables:
In the same skillet, add the remaining teaspoon of oil. Then toss in the minced garlic and ginger, sautéing for about 30 seconds until fragrant. Add the sliced mushrooms next and sauté for 3-4 minutes until they start releasing moisture and soften. Now, add the zucchini slices and continue cooking for another 3-4 minutes until they’re tender but still have a little crunch.
3. Combining Everything:
Return the cooked chicken to the skillet along with the vegetables. In a small bowl, whisk together the soy sauce, hoisin sauce (if using), rice vinegar, and honey or maple syrup. Pour this sauce over the chicken and vegetables, stirring to coat everything evenly.
4. Thickening the Sauce:
Add the cornstarch slurry to the skillet and stir well to thicken the sauce. Cook for another 1-2 minutes until the sauce has thickened up nicely. Then, gently fold in the sliced green onions, reserving some for garnish.
5. Garnishing and Serving:
Once everything is well combined, remove the skillet from heat. Garnish with sesame seeds and any additional green onions or fresh herbs of your choice. Serve the stir fry alone or over steamed rice, quinoa, or noodles for a healthy and fulfilling meal!
Enjoy your healthy, vibrant stir fry packed with protein and fresh veggies! It’s a delightful dish that’s sure to become a favorite in your home!
FAQ for Healthy Zucchini Mushroom Chicken Stir Fry
Can I Use Other Proteins in This Stir Fry?
Absolutely! While chicken breast is the star here, you can substitute it with turkey, shrimp, or even tofu for a vegetarian option. Just adjust the cooking time accordingly based on the protein you choose.
How Can I Make This Dish Vegetarian or Vegan?
To make this stir fry vegetarian or vegan, simply replace the chicken with tofu or tempeh. Make sure to use a plant-based hoisin sauce and substitute the honey with maple syrup or another vegan sweetener.
Can I Prepare This Stir Fry in Advance?
You can prep the veggies and chicken a day ahead and store them separately in the fridge. However, for the best taste and texture, it’s best to stir fry just before serving. If you have leftovers, they can be stored in an airtight container in the fridge for up to 3 days!
How Can I Adjust the Spice Level?
If you prefer a spicy kick, consider adding red pepper flakes or sliced jalapeños during the cooking process. For a milder flavor, stick with the original recipe or just add black pepper to taste.
