If you’re looking for a fast, easy, and healthy meal, this Chicken Zucchini Stir-Fry is the perfect choice. Juicy, bite-sized chicken thighs marinated in a flavorful sauce, stir-fried with tender zucchini, and finished with a savory oyster sauce—this dish is a delicious way to enjoy a balanced meal. Whether you’re short on time or just want something simple yet satisfying, this stir-fry comes together in under 30 minutes, making it ideal for busy weeknights.
Ingredients:
For the Chicken:
- 1 lb boneless chicken thigh, cut into bite-sized pieces
For the Marinade:
- 1 tsp cornstarch
- ¼ cup light soy sauce
- 1 tsp sesame oil
- 2 tsp sugar (or honey)
- 1 tbsp rice wine vinegar (optional)
For the Stir-Fry:
- 3 cloves garlic, smashed
- 1 tbsp cooking oil
- 1 medium zucchini, halved lengthwise and sliced
- 1 tbsp oyster sauce
- Ground black pepper (optional)
Instructions:
- Prepare the Chicken:
- Cut the chicken thighs into bite-sized pieces and place them in a mixing bowl.
- Add the marinade ingredients—cornstarch, soy sauce, sesame oil, sugar, and rice wine vinegar.
- Mix everything well, ensuring the chicken is evenly coated, and let it marinate for 30 minutes to absorb the flavors.
- Stir-Fry the Chicken:
- Heat 1 tablespoon of cooking oil in a wok or large pan over medium-high heat.
- Add the smashed garlic and stir for 30 seconds to release its aroma.
- Add the marinated chicken along with the marinade and stir-fry for about 2 minutes, or until the chicken is no longer translucent.
- Remove the chicken from the pan and set it aside on a plate, leaving any remaining sauce in the pan.
- Cook the Zucchini:
- If the pan is too dry, add a little more oil.
- Add the sliced zucchini and stir-fry for about 5 minutes, until it becomes tender but still slightly crisp.
- Finish the Dish:
- Return the chicken to the pan with the zucchini.
- Add the oyster sauce and sprinkle with ground black pepper (if desired).
- Stir-fry everything together for another 2-3 minutes, until the chicken is cooked through and the zucchini is fully tender.
- Remove from heat and serve immediately.
Cooking Tips:
- Cut chicken evenly: Make sure to cut the chicken into uniform bite-sized pieces for even cooking.
- Marinating for flavor: Letting the chicken marinate for at least 30 minutes ensures it soaks up all the delicious flavors from the soy sauce, sesame oil, and rice wine vinegar.
- Don’t overcook zucchini: Zucchini cooks quickly, so stir-fry it just until tender to maintain its fresh texture. Overcooking can make it mushy.
Nutritional Benefits:
- Lean protein: Chicken thighs provide a rich source of protein, essential for muscle growth and repair.
- Low-calorie vegetable: Zucchini is low in calories but high in vitamins, including Vitamin C, potassium, and antioxidants. It’s also a great source of dietary fiber.
- Healthy fats: Sesame oil and cooking oil provide healthy fats that help support heart health.
- Balanced meal: This stir-fry provides a balance of protein, vegetables, and healthy fats, making it a nutritious and satisfying meal.
Why You’ll Love This Recipe:
- Quick and easy: This dish takes less than 30 minutes from start to finish, perfect for a busy schedule.
- Balanced and flavorful: With tender chicken, crisp zucchini, and a savory sauce, it’s both nutritious and satisfying.
- Versatile: You can easily swap in different vegetables or add more ingredients like bell peppers, carrots, or mushrooms.
- Great for meal prep: This stir-fry stores well in the fridge, making it perfect for leftovers or meal prepping ahead of time.
Dietary Information:
Advertisement
- High in protein: The chicken in this recipe offers a solid protein boost.
- Low-carb: This recipe is naturally low in carbohydrates, especially if served on its own or with a side of steamed vegetables.
- Dairy-free: This dish is free from dairy, making it suitable for those with lactose intolerance.
- Gluten-free option: Use gluten-free soy sauce or tamari if you’re avoiding gluten.
Why This Recipe Works:
The combination of soy sauce, sesame oil, and rice wine vinegar in the marinade adds layers of umami and brightness to the chicken, while the cornstarch helps create a light glaze during cooking. Stir-frying the chicken separately ensures it stays juicy, and the zucchini provides a fresh, tender contrast. Oyster sauce ties everything together with its rich, savory flavor.
Conclusion:
This Chicken Zucchini Stir-Fry is the perfect blend of simplicity and taste. The tender, flavorful chicken and crisp zucchini, coated in a savory sauce, make for a delicious and well-rounded meal. Whether you’re cooking for yourself, your family, or guests, this dish is sure to impress. Plus, with easy-to-find ingredients and a quick cooking time, it’s an ideal weeknight option. Give it a try, and you’ll have a new go-to stir-fry recipe in your collection!