Description
A high-protein, low-calorie chicken and zucchini stir fry in a savory garlic-soy reduction, cooked in under 20 minutes. Tender chicken thighs pair with crisp sautéed zucchini for a fresh, wholesome meal.
Ingredients
4 boneless skinless chicken thighs
1 medium zucchini, thinly sliced
3 tablespoons soy sauce (use tamari for gluten-free)
2 tablespoons oyster sauce
1 tablespoon sesame oil
3 cloves garlic, minced
1 teaspoon toasted sesame seeds
1/2 teaspoon crushed red pepper flakes (optional)
1 tablespoon light brown sugar
1 tablespoon cornstarch
2 tablespoons water
Cooking oil (vegetable or canola)
Instructions
Thinly slice chicken thighs against the grain
Mix soy sauce, oyster sauce, garlic, red pepper flakes, sugar, sesame oil, and sesame seeds for marinade
Marinate chicken for 35 minutes
Heat wok or skillet over medium-high heat, add oil
Sauté zucchini for 3 minutes until golden
Push zucchini into one area, cook chicken in oil for 5 minutes per side
Add marinade to wok, stir-fry together 2 minutes
Mix cornstarch with water, add to thicken sauce
Cook until bubbling and slightly reduced
Notes
For gluten-free version, use tamari and certified gluten-free soy sauce
Add broccoli or bell peppers for extra vegetables
Store in airtight containers up to 4 days
- Prep Time: 35
- Cook Time: 10
- Category: Meals
- Method: Stir-Frying
- Cuisine: Asian-Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 285
- Sugar: 3g
- Sodium: 1100mg
- Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 85mg