Description
Garlic chicken zoodles stir fry brings Asian-inspired flavors dancing across your plate with zesty, nutritious ingredients. Health-conscious cooks will discover a quick, protein-packed meal that satisfies hunger while delivering maximum taste in minimal preparation time.
Ingredients
Scale
Protein:
- 1 pound (1 lb) boneless, skinless chicken breast
Main Vegetables:
- 2 medium zucchini
- 1 red bell pepper
- 1 cup snap peas or broccoli florets
- 2 cloves garlic
- 1 teaspoon grated ginger
Seasonings and Sauce Ingredients:
- 2 tablespoons olive oil or sesame oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch
- 1 tablespoon sesame seeds
- 2 tablespoons chopped green onions
- Lime wedges
Instructions
- Prepare the marinade by blending soy sauce, honey, rice vinegar, sesame oil, cornstarch, and ginger into a smooth, glossy mixture, ensuring all components are thoroughly integrated.
- Slice chicken into thin, uniform strips to guarantee even cooking and quick absorption of the flavor profile.
- Heat a large skillet or wok over medium-high temperature, allowing the surface to become thoroughly warm before adding cooking oil.
- Sauté minced garlic in the hot skillet until fragrant and lightly golden, releasing its aromatic essence without burning.
- Introduce chicken pieces to the skillet, spreading them in a single layer to promote proper browning and prevent overcrowding.
- Cook chicken until exterior turns golden and interior reaches a pristine white, moving and turning pieces to ensure comprehensive heat distribution.
- Spiralize zucchini into delicate, noodle-like strands, creating a nutritious and low-carbohydrate alternative to traditional pasta.
- Add zucchini noodles to the skillet, tossing quickly to prevent overcooking and maintain their crisp, fresh texture.
- Pour prepared marinade over chicken and zucchini, stirring continuously to coat evenly and allow sauce to thicken and caramelize.
- Remove from heat when zucchini noodles are tender-crisp and sauce clings beautifully to chicken, creating a glossy, appetizing finish.
Notes
- Marinate chicken for extra flavor by letting it sit in the sauce mixture for 15-30 minutes before cooking to enhance taste and tenderness.
- Use a spiralizer or vegetable peeler to create uniform zucchini noodles for consistent cooking and better texture.
- Choose low-sodium soy sauce to reduce salt intake and control overall sodium levels in the dish.
- Pat chicken and zucchini dry before cooking to ensure a crispy stir-fry and prevent excess water from making the dish soggy.
- Prep Time: 10 minutes
- Cook Time: 12 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Asian
Nutrition
- Serving Size: 4
- Calories: 280
- Sugar: 6 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 28 g
- Cholesterol: 70 mg