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Healthy Low-Calorie Chicken Zucchini Stir Fry Recipe with Ginger Soy Sauce

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A quick, healthy, and flavorful chicken and zucchini stir fry with a zingy ginger soy sauce, perfect for light dinners or meal prep.

Ingredients

Scale
  • 1 lb (450 g) chicken breast, thinly sliced
  • 2 medium zucchinis, sliced into half-moons
  • 1 tablespoon fresh ginger, finely grated
  • 2 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon olive oil or neutral cooking oil
  • 1 teaspoon honey or maple syrup
  • 2 stalks green onions, chopped
  • 1/4 teaspoon red pepper flakes (optional)
  • 2 tablespoons water or low-sodium chicken broth

Instructions

  1. Prep the ingredients: Slice chicken breast into thin strips about 1/4 inch thick. Slice zucchinis into half-moon shapes about 1/4 inch thick. Mince garlic and grate fresh ginger. Chop green onions for garnish.
  2. Mix the sauce: In a small bowl, whisk together soy sauce, honey, water or chicken broth, and toasted sesame oil. Set aside.
  3. Cook the chicken: Heat olive oil in a large skillet or wok over medium-high heat. Add chicken strips in a single layer and sear without moving for about 2 minutes. Stir-fry until cooked through, about 3-4 more minutes. Remove chicken and set aside.
  4. Sauté aromatics: In the same pan, add more oil if needed. Add minced garlic and grated ginger, stirring constantly for about 30 seconds until fragrant.
  5. Cook zucchini: Add sliced zucchini to the pan and stir frequently until tender-crisp with slight char, about 3-4 minutes.
  6. Combine and finish: Return chicken to the pan. Pour sauce over and toss to coat evenly. Cook 1-2 minutes until sauce thickens slightly. Add more water or broth if too dry.
  7. Garnish and serve: Sprinkle with chopped green onions and red pepper flakes if desired. Serve immediately over steamed rice, cauliflower rice, or alongside a salad.

Notes

Do not overcrowd the pan to ensure proper searing. Use fresh ginger for best flavor. Adjust sauce ingredients to taste. For gluten-free, use tamari or coconut aminos instead of soy sauce. Can substitute chicken breast with thighs, turkey, tofu, or shrimp. Serve over rice, cauliflower rice, or salad.

Nutrition

Keywords: chicken stir fry, zucchini stir fry, healthy chicken recipe, low calorie dinner, ginger soy sauce, quick dinner, meal prep

Find it online: https://prismtaste.com/healthy-low-calorie-chicken-zucchini-stir-fry-recipe-with-ginger-soy-sauce-easy-and-delicious/