ZUCCHINI STIR FRY
An easy, healthy Asian chicken and zucchini stir fry with onions in a quick teriyaki sauce. Fast and perfect for nutritious weeknight dinners.
Provided by Erin Clarke / Well Plated
Categories Main Course
Time 25m
Number Of Ingredients 14
Steps:
- In a large bowl, combine the chicken, 1 tablespoon soy sauce, 1 teaspoon apple cider vinegar, and 1 teaspoon granulated sugar. Set aside while you prep the remaining ingredients.
- In a small bowl or large liquid measuring cup, stir together the remaining 3 tablespoons soy sauce, remaining 1 teaspoon apple cider vinegar, remaining 1 teaspoon sugar, the ginger, garlic, water, cornstarch, and red pepper flakes. Set aside.
- Trim off the ends of the zucchini. Cut in half lengthwise, then place the flat, cut sides on the counter. Slice crosswise into ¼-inch thick half moons. Thinly slice the onion.
- In a wide skillet, heat 1 tablespoon of the olive oil over medium-high heat. Once the oil is hot, add the chicken and its marinating liquid. Saute until the chicken is golden brown on the outsides and fully cooked through, about 3 to 4 minutes. Remove to a plate.
- Heat the remaining 1 tablespoon oil. Add the onion. Cook until tender and beginning to brown, 4 to 5 minutes.
- Give the sauce one more stir, then add it to the pan. Let cook 30 seconds, then add the sliced zucchini. Cook just until the zucchini begins to soften, about 3 minutes more.
- Remove from the heat, then stir in the reserved chicken. Serve hot with a sprinkle of sesame seeds and green onion as desired.
Nutrition Facts : ServingSize 1 (of 4), Calories 243 kcal, Carbohydrate 11 g, Protein 27 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 73 mg, Fiber 2 g, Sugar 6 g
CHICKEN ZUCCHINI STIR FRY
Steps:
- In a large bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, and sesame oil and whisk until everything is completely dissolved.
- In a large skillet add one teaspoon canola oil on medium high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side. Set aside on a plate.
- Repeat with the second half of the chicken and an additional teaspoon of oil. Remove the chicken to the plate.
- Add in the remaining 1 teaspoon oil, garlic and ginger and cook for 30-45 seconds until very fragrant but not browned.
- Stir the garlic and ginger well and add in the sauce, whisking well. Cook the sauce 1 minute, then add in the zucchini and cook for 2 minutes more, until thickened and the zucchini is tender crisp. Remove from heat, add in the chicken and stir well to coat. Garnish with sesame seeds and scallions if desired.
Nutrition Facts : ServingSize 1 cup, Calories 242 kcal, Carbohydrate 17 g, Protein 28 g, Fat 6.5 g, SaturatedFat 1 g, Cholesterol 83 mg, Sodium 799 mg, Fiber 1.5 g, Sugar 8 g
GARLIC CHICKEN ZUCCHINI STIR FRY
Make and share this Garlic Chicken Zucchini Stir Fry recipe from Food.com.
Provided by 89240
Categories One Dish Meal
Time 10m
Yield 1-2 serving(s)
Number Of Ingredients 8
Steps:
- Cut the chicken into 1/2 inch pieces.
- Slice zucchini into rounds and slice rounds into semi-circles.
- Heat oil in small to medium saucepan.
- Salt and pepper chicken to taste, and add to oil along with garlic.
- Add remaining ingredients and bring to a slight boil.
- Remove from heat when chicken is no longer pink and zucchini is tender, but still crisp.
Nutrition Facts : Calories 337.8, Fat 14.2, SaturatedFat 2.5, Cholesterol 75.5, Sodium 546, Carbohydrate 21.1, Fiber 4.6, Sugar 10.5, Protein 33.9
CHICKEN AND ZUCCHINI STIR-FRY
Shake up your basic chicken stir-fry with the addition of thyme, basil, zucchini and tomatoes.
Provided by Food Network Kitchen
Time 40m
Yield 4
Number Of Ingredients 13
Steps:
- Whisk together the lemon juice and 2 tablespoons of the oil in a large bowl; season with salt and black pepper. Add the chicken, toss well and set aside at room temperature for 15 minutes.
- Drain the chicken and pat dry. Heat a wok or large skillet over high heat. Add the remaining 2 tablespoons oil and then the chicken and thyme. Cook, stirring until just cooked through, about 4 minutes. Use a slotted spoon to transfer the mixture to a large bowl. Add the bell pepper to the pan and quickly cook, stirring, until softened, 1 to 2 minutes. Transfer the bell pepper to the bowl with the chicken. Add the zucchini to the pan and cook, stirring, until crisp-tender, about 2 minutes. Transfer to the bowl with the chicken. Add the tomatoes, garlic, scallions and red pepper flakes to the pan and cook, stirring, until lightly browned, about 2 minutes more. Return the chicken and vegetables to the pan; season with salt and black pepper. Cook, stirring, until well combined and warmed through, about 2 minutes.
- Remove from the heat and stir in the basil. Serve over rice.
TERIYAKI CHICKEN & ZUCCHINI STIR-FRY RECIPE
This recipe is easy to make and is packed with plenty of protein and veggies!
Provided by Elyse Ellis
Categories Main Course
Time 25m
Number Of Ingredients 8
Steps:
- Heat olive oil in a large skillet over medium-high heat.
- Add zucchini, yellow squash and onion.
- Saute vegetables for 5-10 minutes or until soft.
- Add cooked chicken and teriyaki sauce and combine.
- Cook for 3-5 more minutes, or until heated through.
- Serve over rice and garnish with sesame seeds, if desired.
Nutrition Facts : Calories 389 kcal, Carbohydrate 44 g, Protein 34 g, Fat 9 g, SaturatedFat 2 g, TransFat 1 g, Cholesterol 72 mg, Sodium 1992 mg, Fiber 5 g, Sugar 17 g, ServingSize 1 serving
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