Healthy Zucchini Mushroom Chicken Stir Fry Recipe

Key Ingredients & Substitutions

Chicken: Boneless, skinless chicken breast is great for this dish due to its quick cooking time. If you’re looking for a healthier option, consider using chicken thighs for extra flavor or tofu for a vegetarian twist.

Zucchini: Fresh zucchini adds a lovely crunch. If unavailable, yellow squash or bell peppers can work as substitutes, giving a different but delightful flavor.

Mushrooms: Button mushrooms are common, but cremini or shiitake add more depth. If you’re not a mushroom fan, you can skip them or add additional vegetables like snap peas or broccoli.

Oil: I prefer olive oil for its taste and health benefits. Avocado oil is also great for high-heat cooking. Feel free to use grapeseed or sesame oil for a flavor boost.

Sweeteners: Honey is my go-to, but if you need a vegan option, maple syrup works wonderfully! You can also reduce the amount if you prefer less sweetness.

How Do I Perfectly Stir Fry Without Overcooking?

Stir frying is quick, so keep your ingredients prepped and ready to go. Here’s how to nail it:

• Use high heat to get a nice sear on your chicken, which adds flavor. Don’t overcrowd the pan—cook in batches if necessary.
• Prep your veggies so you can add them in the right order: garlic and ginger first, then mushrooms, and lastly the zucchini. This ensures everything cooks evenly without getting mushy.
• Keep stirring! Continuous movement prevents sticking and allows for even cooking.
• If you want a thicker sauce, let it simmer for a minute. The cornstarch mix will help achieve that desirable coating on your ingredients.

With these tips, you’ll get a vibrant stir fry every time!

How to Make Healthy Zucchini Mushroom Chicken Stir Fry

Ingredients You’ll Need:

Main Ingredients:

• 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized cubes
• 2 medium zucchinis, sliced into half-moons
• 8 oz (225g) mushrooms, sliced (button or cremini work well)

For Cooking:

• 2 tablespoons olive oil or avocado oil
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 3 green onions, thinly sliced (reserve some for garnish)

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
• 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening sauce)

For Garnish:

• Salt and pepper, to taste
• 1 tablespoon sesame seeds, for garnish
• Fresh chopped parsley or cilantro (optional)

How Much Time Will You Need?

This healthy stir fry takes about 10 minutes of prep time and 15 minutes of cook time, making it a quick meal ready in just about 25 minutes from start to finish. Perfect for those busy weeknights!

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 you’re using it). Set this delicious sauce aside for later use.

2. Cook the Chicken:

Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the chicken pieces, sprinkle with salt and pepper, and stir fry until they turn golden brown and are fully cooked through, which should take about 5-6 minutes. Once done, remove the chicken from the skillet and set it aside.

3. Add Garlic and Ginger:

In the same skillet, add the remaining tablespoon of oil. Toss in the minced garlic and grated ginger; sauté for about 30 seconds until they become fragrant and aromatic.

4. Add the Mushrooms:

Now, add the sliced mushrooms to the skillet. Cook them for about 3-4 minutes until they start to soften and brown, stirring occasionally to ensure they cook evenly.

5. Incorporate Zucchini and Green Onions:

Add the zucchini slices and half of the green onions into the skillet. Stir fry for an additional 3-4 minutes until the zucchini is just tender but still has a nice crisp texture.

6. Combine Chicken and Sauce:

Return the cooked chicken to the skillet. Pour the prepared sauce over everything, mixing well to ensure all the ingredients are coated with that tasty mix.

7. Finish Cooking:

Continue cooking while stirring frequently until the sauce gains a slightly thickened consistency and evenly coats the chicken and vegetables — about 2 minutes will do!

8. Adjust Seasoning:

Take a moment to taste your dish. Adjust the seasoning by adding more salt or soy sauce if necessary.

9. Serve:

Transfer your stir fry to serving plates and garnish with the remaining green onions and sesame seeds. For an extra pop of freshness, feel free to sprinkle with chopped parsley or cilantro.

10. Enjoy!

Serve your healthy stir fry hot by itself or over steamed brown rice or cauliflower rice for a complete and nutritious meal. Enjoy this colorful and delicious dish!

This stir fry is not only quick and easy but also packed with flavors and nutrients. Enjoy creating this delicious meal!

FAQ for Healthy Zucchini Mushroom Chicken Stir Fry

Can I Use Different Vegetables in This Recipe?

Absolutely! Feel free to swap in any vegetables you have on hand. Bell peppers, snap peas, or broccoli are great alternatives that will add flavor and nutrition.

What Can I Substitute for Chicken?

If you want a vegetarian or lower-fat option, you can use tofu, tempeh, or even chickpeas. Just make sure to adjust cooking times for different ingredients accordingly!

How Do 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 or in the microwave until heated through.

Can I Make This Dish Gluten-Free?

Yes! Just use gluten-free tamari or coconut aminos instead of soy sauce, and ensure all other ingredients are gluten-free. This way, you can enjoy a deliciously healthy dish without worrying about gluten.