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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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 243 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- 1 pound boneless skinless chicken breasts (or thighs or tenders), thinly sliced then cut into bite-sized pieces
- 4 tablespoons low sodium soy sauce divided
- 2 teaspoons apple cider vinegar divided
- 2 teaspoons granulated sugar divided
- 1 tablespoon minced fresh ginger
- 3 cloves minced garlic about 1 tablespoon
- 2 tablespoons water
- 1 teaspoon cornstarch
- ¼ teaspoon red pepper flakes
- 2 medium zucchini yellow squash, or a mix
- 1 large red or yellow onion
- 2 tablespoons extra virgin olive oil
- sesame seeds optional for garnish
- chopped green onion for garnish
Instructions
- 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 1/4-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.
Cup of Yum
Notes
- TO STORE: Leftovers can be stored in an airtight storage container in the refrigerator for up to 4 days.
- TO REHEAT: Gently rewarm zucchini stir fry in a large skillet on the stovetop over medium-low heat. You can also reheat this dish in the microwave.
- TO FREEZE: Place leftovers in an airtight, freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition Information
Serving
1(of 4)
Calories
243kcal
(12%)
Carbohydrates
11g
(4%)
Protein
27g
(54%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Cholesterol
73mg
(24%)
Potassium
753mg
(22%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
267IU
(5%)
Vitamin C
22mg
(24%)
Calcium
34mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 243
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 243kcal | 12% |
| Carbohydrates | 11g | 4% |
| Protein | 27g | 54% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 73mg | 24% |
| Potassium | 753mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 267IU | 5% |
| Vitamin C | 22mg | 24% |
| Calcium | 34mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.