Garlic Chicken Zucchini Noodle Stir Fry (40g Protein) (Print Version)
Quick Garlic Chicken Zucchini Noodles Stir Fry delivers 40g protein in a healthy, flavorful weeknight meal. Low-carb and packed with fresh veggies.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 12 Minutes minutes
Total Time: 27 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Asian
Dietary: Diabetic-Friendly, Dairy-Free, Low-Calorie, Low-Fat
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/4 lbs boneless, skinless chicken breast, cut into 1-inch pieces
→ Vibrant Veggie Ribbons
02 -
4 medium zucchini (about 2 lbs), spiralized or julienned into noodles
03 -
1 red bell pepper, thinly sliced
04 -
2 medium carrots, julienned
→ Umami-Rich Stir-Fry Elixir
05 -
1/4 cup low-sodium soy sauce (or tamari for gluten-free)
06 -
1 tbsp rice vinegar
07 -
1 tbsp honey
08 -
1 tsp toasted sesame oil
09 -
1 tbsp cornstarch
10 -
1/4 cup water
→ Aromatic Foundation & Garnish
11 -
4 cloves garlic, minced
12 -
1 tbsp fresh ginger, grated
13 -
2 tbsp avocado oil (or other high-heat cooking oil)
14 -
2 scallions, thinly sliced, for garnish
15 -
1 tsp sesame seeds, for garnish
16 -
Salt and black pepper to taste
# Instructions:
01 -
In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp toasted sesame oil, 1 tbsp cornstarch, and 1/4 cup water. Set aside; this forms the flavorful base for your Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein.
02 -
Season 1 1/4 lbs boneless, skinless chicken breast pieces with salt and black pepper. Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat. Add chicken and cook for 4-6 minutes, until browned and cooked through. Remove chicken and set aside.
03 -
Add the remaining 1 tbsp avocado oil to the same skillet. Add 4 cloves minced garlic and 1 tbsp grated fresh ginger. Sauté for 30 seconds until fragrant, being careful not to burn them. This builds the aromatic foundation for your Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein.
04 -
Add 1 red bell pepper, thinly sliced, and 2 medium carrots, julienned, to the skillet. Stir-fry for 2-3 minutes until slightly tender-crisp. These vibrant veggies add color and texture to the dish.
05 -
Return the cooked chicken to the skillet. Add 4 medium zucchini, spiralized or julienned. Give the prepared stir-fry sauce a quick re-whisk and pour it over the ingredients. Toss gently to coat everything evenly.
06 -
Bring the mixture to a simmer, cooking for 1-2 minutes until the sauce thickens and the zucchini noodles are tender-crisp. Season with additional salt and black pepper to taste. Garnish your Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein with 2 thinly sliced scallions and 1 tsp sesame seeds. Serve immediately.
# Notes:
01 -
For best results, ensure your zucchini noodles are not overcooked; they should remain tender-crisp. If you don't have a spiralizer, a julienne peeler or even a vegetable peeler can create wide ribbons.
02 -
To make this Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein spicier, add a pinch of red pepper flakes with the garlic and ginger, or a dash of sriracha to the sauce.
03 -
This dish is best enjoyed fresh. If meal prepping, store the sauce and cooked chicken/harder veggies separately, adding the zucchini noodles and sauce to cook just before serving to prevent sogginess.
# Tools You'll Need:
01 -
Large skillet or wok
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Spiralizer (optional)
06 -
Whisk
07 -
Spatula
# Nutrition Facts (Per Serving):
Calories: 402 kcal
Total Fat: 14 g
Total Carbohydrate: 19 g
Protein: 47 g