Chicken Zucchini Stir Fry
A fast, flavorful stir fry featuring tender chicken and crisp zucchini in a savory sauce. High in protein, fiber-rich, and low in carbs, it’s perfect for a healthy weeknight dinner or meal prep. Ready in just 40 minutes, it pairs wonderfully with rice or noodles.
Equipment
- 1 Mixing Bowl
- 1 knife
- 1 Cutting board
- 1 wok or large skillet
- 1 spoon or spatula
Ingredients
For the Marinade:
- 1 lb boneless chicken thigh cut into bite-sized pieces
- 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 garlic cloves smashed
- 1 tbsp cooking oil
- 1 medium zucchini halved lengthwise and sliced
- 1 tbsp oyster sauce
- Ground black pepper optional
Instructions
- Preparing the Chicken: Start by cutting your boneless chicken thighs into bite-sized pieces, roughly 1 to 1.5 inches each. Uniform sizing ensures even cooking. Place the chicken in a medium mixing bowl and add the marinade ingredients: cornstarch, light soy sauce, sesame oil, sugar (or honey), and rice wine vinegar if using. Mix thoroughly with a spoon or your hands until each piece is coated evenly. Let it rest for at least 30 minutes at room temperature—or up to 24 hours in the fridge—for maximum flavor infusion.
- Heating the Pan: Use a large wok or deep skillet for this stir-fry. Place it on the stove over medium-high heat and add the cooking oil. Allow the oil to heat until it shimmers lightly, indicating it’s hot enough for searing. Properly heated oil ensures a nice sear and prevents sticking, which is crucial for keeping the chicken juicy.
- Infusing Garlic Flavor: Smash the garlic cloves lightly with the flat side of a knife to release their natural oils and aroma. Add them to the hot oil and sauté for 20–30 seconds, just until fragrant. Be careful not to burn the garlic, as this will turn bitter and overpower the dish.
- Cooking the Chicken: Add the marinated chicken to the pan along with all the marinade. Spread the pieces out in a single layer to sear properly. Stir continuously for 2–3 minutes, allowing the chicken to cook until it is no longer translucent. Remove the chicken from the pan and transfer it to a plate or bowl, leaving the cooking juices in the pan. This ensures you capture all the flavor while preventing the chicken from overcooking.
- Stir-Frying the Zucchini: If the pan looks dry, add an extra teaspoon of oil. Add the sliced zucchini to the pan, tossing it gently to coat in the remaining oil and chicken juices. Stir-fry for about 5 minutes over medium-high heat, or until the zucchini is tender yet slightly crisp. Avoid overcooking to preserve its natural texture and bright color.
- Combining Chicken and Vegetables: Return the cooked chicken to the pan with the zucchini. Drizzle the oyster sauce evenly over the mixture and sprinkle a pinch of ground black pepper if desired. Stir everything together for 2–3 minutes, ensuring the chicken is cooked through and the zucchini is coated in the flavorful sauce. Taste and adjust seasoning if necessary, adding a little more soy sauce or a touch of sugar for balance.
- Final Touches and Serving: Turn off the heat and transfer the stir-fry to a serving dish immediately. The dish is best enjoyed fresh while the chicken is juicy and the zucchini maintains a pleasant crunch. Serve with steamed rice, noodles, or cauliflower rice for a low-carb option. Garnish with chopped scallions or sesame seeds for extra flavor and visual appeal.
Notes
- Marinate the chicken for at least 30 minutes for maximum flavor.
- Cut zucchini uniformly to ensure even cooking.
- Use medium-high heat to achieve a quick sear without overcooking.
- Keep the garlic slightly smashed to release flavor without burning.
- Adjust sugar or honey in the marinade to taste.
- Serve immediately for the best texture; zucchini can get soft if reheated.
- Substitute chicken breast for a leaner option, though thighs stay juicier.
