Garlic Chicken Zucchini Noodles Stir Fry (40g Protein) (Print Version)
Quick garlic chicken and zucchini noodles stir fry packed with 40g protein. A healthy, low-carb meal ready in under 30 minutes for busy weeknights.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 12 Minutes minutes
Total Time: 27 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Asian
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/4 lbs boneless, skinless chicken breast, cut into 1-inch pieces
02 -
1/2 tsp salt
03 -
1/4 tsp black pepper
→ Vibrant Veggie Ribbons
04 -
3 medium zucchini (about 1 1/2 lbs), spiralized or julienned into noodles
05 -
1 red bell pepper, thinly sliced
06 -
1 large carrot, julienned or thinly sliced
→ Umami-Rich Stir-Fry Elixir
07 -
2 tbsp low-sodium soy sauce (or tamari for gluten-free)
08 -
1 tbsp rice vinegar
09 -
1 tbsp honey
10 -
1 tbsp sesame oil
11 -
1 tbsp cornstarch
12 -
4 cloves garlic, minced
13 -
1 tbsp fresh ginger, grated
14 -
1/4 cup low-sodium chicken broth
→ Finishing Flourish
15 -
2 tbsp avocado oil (or other high-heat neutral oil)
16 -
2 tbsp chopped fresh scallions, for garnish
17 -
1 tsp sesame seeds, for garnish
# Instructions:
01 -
Cut 1 1/4 lbs boneless, skinless chicken breast into 1-inch pieces; season with 1/2 tsp salt and 1/4 tsp black pepper. In a small bowl, whisk 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tbsp sesame oil, 1 tbsp cornstarch, 4 cloves minced garlic, 1 tbsp grated fresh ginger, and 1/4 cup low-sodium chicken broth. This sauce is vital for your Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein.
02 -
Heat 1 tbsp avocado oil in a large skillet or wok over medium-high heat. Add the seasoned chicken pieces and cook for 4-6 minutes, stirring occasionally, until browned and cooked through. Remove the chicken from the skillet and set aside, leaving any drippings in the pan.
03 -
Add the remaining 1 tbsp avocado oil to the same skillet. Add 1 red bell pepper, thinly sliced, and 1 large carrot, julienned. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.
04 -
Return the cooked chicken to the skillet with the vegetables. Add the 3 medium zucchini, spiralized or julienned. Pour the prepared sauce mixture over everything. Stir well to coat all ingredients evenly.
05 -
Cook for another 2-3 minutes, stirring constantly, until the sauce thickens and coats the chicken and vegetables. Be careful not to overcook the zucchini noodles, as they can become watery. This quick cook time ensures a perfect Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein.
06 -
Remove the skillet from the heat. Garnish your Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein with 2 tbsp chopped fresh scallions and 1 tsp sesame seeds. Serve immediately and enjoy this flavorful, high-protein meal.
# Notes:
01 -
To prevent watery zucchini noodles, ensure your skillet is hot and cook them briefly, just until tender-crisp. Overcooking will release too much moisture.
02 -
Feel free to customize your stir-fry! Swap chicken breast for chicken thighs or shrimp, or add extra veggies like broccoli florets or snow peas for more crunch and nutrients.
03 -
Store any leftover Garlic Chicken Zucchini Noodles Stir Fry | 40g Protein in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
04 -
For a touch of heat, add 1/4 to 1/2 teaspoon of red pepper flakes to the sauce mixture or directly to the stir-fry with the aromatics.
# Tools You'll Need:
01 -
Large skillet or wok
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
06 -
Spiralizer (optional)
# Nutrition Facts (Per Serving):
Calories: 420 kcal
Total Fat: 16 g
Total Carbohydrate: 19 g
Protein: 43 g