The Quick Fire Chicken Zucchini Stir Fry A Weeknight Winner

Quick Chicken Zucchini Stir Fry

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Preparation time:20 Mins

Cooking time:12 Mins

Servings:4 servings

Ingredients:

• 5 lbs Boneless, skinless chicken breasts or thighs, thinly sliced
• 1 tbsp Soy Sauce (for marinade)
• 1 tsp Sesame Oil (for marinade)
• 1 tsp Cornflour (for marinade)
• 1/2 cup Chicken Stock (Low Sodium)
• 3 tbsp Soy Sauce (for sauce)
• 2 tbsp Oyster Sauce (optional)
• 1 tbsp Rice Vinegar
• 1 tbsp Brown Sugar
• 1 tsp freshly grated Ginger (for sauce)
• 1 clove Garlic, finely minced (for sauce)
• 1 tsp Cornflour mixed with 2 tsp cold water (Slurry)
• 2 tbsp High smoke-point oil (Rapeseed or Vegetable)
• 1 large Zucchini (Courgette), sliced into half-moons
• 1 medium Red Bell Pepper, sliced thinly
• 1 cup Broccoli florets
• 2 cloves Garlic, minced (for stir fry)
• 1 inch piece of Ginger, grated or finely minced (for stir fry)
• Optional Garnish: Sesame seeds and sliced Spring Onions

Instructions:

• Prep the Chicken: In a bowl, toss the sliced chicken with the marinade ingredients (soy sauce, sesame oil, cornflour). Set aside for at least 10 minutes.
• Mix the Sauce: In a separate small bowl, whisk together all Stir Fry Sauce ingredients except the cornflour slurry. Set aside.
• Sear the Chicken: Heat the wok over high heat until smoking hot. Add 1 tbsp of oil. Add the marinated chicken in a single layer (work in batches if necessary) and cook quickly until golden brown and almost cooked through (about 2–3 minutes). Remove the chicken from the wok and set aside.
• Sauté Aromatics: Add the remaining 1 tbsp of oil to the wok. Add the minced garlic and grated ginger intended for the stir fry. Stir constantly for about 30 seconds until fragrant.
• Cook Vegetables: Add the broccoli first, stirring vigorously for 1 minute. Then add the zucchini and bell pepper. Stir fry for 3–4 minutes until the vegetables are bright in colour and tender-crisp.
• Combine and Thicken: Return the cooked chicken to the wok with the vegetables. Give the pre-mixed sauce a quick re-whisk and pour it over the contents of the wok. Bring to a vigorous simmer.
• Slurry Activation: Immediately stir the cornflour slurry again and pour it slowly into the simmering sauce while stirring constantly. Cook for 30–60 seconds until the sauce has thickened and is glossy, beautifully coating the chicken and veg.
• Serve: Remove from heat immediately. Garnish with sesame seeds and spring onions. Serve piping hot, ideally over steamed rice.

Nutrition Facts

Calories:2761 kcal

Protein:25.0 g

Fat:68.2 g

Carbs:126.2 g

Fiber:21.0 g

Sugar:0.0 g

Sodium:4115 mg

Recipe Info

Category:Main Course

Cuisine:East Asian (Adapted)

Why This Speedy Chicken Zucchini Stir Fry Smashes Takeout Night

Forget the soggy takeaway! This recipe delivers vibrant, perfectly crisp-tender vegetables and succulent chicken coated in a glossy, savoury sauce brimming with ginger and garlic. It’s inspired by the clean, fast cooking methods of East Asia, adapted perfectly for the modern home kitchen. This Chicken Zucchini Stir Fry Dinner is healthy, packed with flavour, and ready faster than you can decide what to watch on the telly. It’s genuinely an Easy Chicken Zucchini Stir Fry that moves at lightning speed once you get started. For those exhausted evenings, this Quick Chicken Zucchini Stir Fry is your culinary superhero, proving that delicious doesn't require hours slaving over the hob.

The Flavour Foundation: Achieving Savoury Brilliance in Minutes

The beauty of this Chicken Stir Fry with Zucchini lies in its simplicity and the quality of its foundational flavourings. We are aiming for that perfect balance: salty depth from the soy, aromatic warmth from fresh aromatics, and a slick, clinging glaze from the sauce thickening just right. This preparation is classified as Easy, requiring only basic chopping and high-heat execution. In total, you’ll spend about 20 minutes prepping and perhaps 12 minutes cooking, making the total time for this masterpiece around 32 minutes. It’s designed to serve four hungry people comfortably.

Banishing Beige: Your New Go-To for Exhausted Evenings

Let’s face it; when fatigue hits, reaching for processed food seems inevitable. However, this Chicken Zucchini Stir Fry offers a vibrant, light alternative. We are focusing on fresh ingredients that cook quickly and offer substantial nutritional value. By slicing the chicken thinly and ensuring the vegetables are cut uniformly, we guarantee they all cook simultaneously, delivering a superior Healthy Chicken Zucchini Stir Fry experience without any tedious simmering or slow roasting. This approach is the essence of the Simple Chicken Zucchini Stir Fry .

The Secret to Crisp-Tender Perfection (It’s Not Luck)

Achieving that satisfying snap in your zucchini and peppers is paramount; mushy vegetables are the enemy of any good stir fry. The key is twofold: first, the high heat of the wok must be maintained throughout the process, and second, the correct sequencing of ingredients is non-negotiable. We introduce the chicken first to sear, remove it, and only then do the aromatics and harder vegetables enter the fray before the more delicate zucchini joins later. This managed introduction prevents overcooking and ensures every bite offers that wonderful crisp-tender texture.

Embracing the Crisper Drawer: Flexibility in Fresh Produce

While zucchini forms the backbone of this recipe, do not feel restricted. The beauty of this dish is its adaptability. If you have broccoli florets, sliced red bell pepper, or even some sugar snap peas hiding away, they are welcome additions. The essential factor is keeping the pieces bite-sized and relatively uniform to ensure even cooking. Feel free to swap out vegetables based on what you have, but always prioritize the zucchini as the star ingredient in this Chicken Zucchini Stir Fry Dinner .

Assembling the Pantry for Your Chicken Zucchini Stir Fry

Before the heat goes on, thorough preparation—what the French call mise en place —is everything. For the protein, we use about 1.5 lbs (around 700g) of boneless, skinless chicken breasts or thighs. These are thinly sliced against the grain and tossed in a quick marinade consisting of 1 tbsp of low-sodium soy sauce, 1 tsp of toasted sesame oil, and 1 tsp of cornflour. That cornflour is vital, as it helps tenderise the meat and assists in creating a delicate crust during the searing process.

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Essential Equipment for Wok Mastery

You don't need a professional kitchen setup, but a proper vessel matters. A large wok is ideal, as its sloped sides allow you to push cooked ingredients up the sides to keep them warm while you manage other items in the hotter base. If a wok isn't available, a very large, heavy-bottomed frying pan will suffice. You will also need a couple of small bowls: one for the marinade and one for whisking your sauce components together.

The Perfect Protein Cut: Preparing the Chicken Breast

As mentioned, the chicken should be sliced thinly across the grain. This technique shortens the muscle fibres, ensuring that when cooked quickly over high heat, the meat remains incredibly tender. Once marinated with the soy, oil, and cornflour mix, it should rest for at least ten minutes. This brief marination time allows the cornflour to begin its gentle tenderising action, contributing to a superior texture in the final Chicken Zucchini Stir Fry .

Sauce Alchemy: Balancing Sweet, Salty, and Umami Notes

The sauce is where the true depth of flavour blossoms. To create this glossy coating, whisk together 1/2 cup of low-sodium chicken stock, 3 tbsp of soy sauce, 2 tbsp of oyster sauce (for that deep umami note, though this is optional), 1 tbsp of rice vinegar for necessary acidity, and 1 tbsp of lightly packed brown sugar for sweetness. Crucially, this initial mix excludes the thickener.

Beyond Zucchini: Must-Have Aromatics and Veggie Upgrades

While the zucchini is central, the aromatics are the backbone of the fragrance. We require 2 cloves of garlic and a small 1-inch piece of fresh ginger, both finely minced or grated, specifically for sautéing during the stir-fry process—keep these separate from the minced ginger already included in the sauce mix. The vegetables for this particular version include 1 large zucchini sliced into uniform half-moons, 1 medium red bell pepper sliced thinly, and about 1 cup of small broccoli florets. Uniformity in chopping ensures they all reach that sought-after crisp-tender stage simultaneously.

The Step-by-Step Sizzle: Mastering High-Heat Cooking

Cooking must happen fast, which is why having all your components ready is the foundation of this Easy Chicken Zucchini Stir Fry . We will use about 2 tbsp of a high smoke-point oil, like rapeseed or vegetable oil. High heat is non-negotiable; the pan must be visibly hot, almost smoking, before the oil goes in, and the oil must shimmer before the chicken hits the metal.

Velveting the Chicken: The First High-Heat Blast

Add the first tablespoon of oil to your searing-hot wok. Add the marinated chicken, taking care to spread it out in a single layer—if you overcrowd the pan, the temperature drops, and the chicken steams rather than sears. Cook rapidly for 2– 3 minutes until golden and mostly cooked through. Immediately remove the chicken from the wok and set it aside. This initial blast ensures the chicken is browned externally while retaining its juiciness inside, a crucial step for a top-tier Chicken Zucchini Stir Fry Dinner .

Wok Management: Stirring Techniques That Prevent Soggy Vegetables

With the remaining oil added, drop in the minced garlic and grated ginger intended for the stir-fry. Stir them constantly for about 30 seconds; they should become powerfully fragrant but must not burn, or they will impart bitterness. Next, introduce the broccoli florets, stirring constantly for one minute. Follow this with the zucchini and red pepper slices. Stir fry vigorously for 3– 4 minutes. This constant movement ensures that the moisture evaporating from the vegetables hits the hot surface of the wok, allowing the vegetables to crisp rather than stew in their own juices.

The Grand Finale: Binding the Sauce and Finishing Touches

Once the vegetables are bright and firm-tender, return the seared chicken to the wok. Give your pre-whisked sauce mixture one final quick stir and pour it over the contents. Bring the mixture up to a rapid simmer. Now, we create the thickening slurry: mix 1 tsp of cornflour with 2 tsp of cold water until smooth. Slowly drizzle this slurry into the simmering sauce while stirring continuously. Within 30 to 60 seconds, the sauce will transform into a beautiful, glossy coating that clings perfectly to the chicken and vegetables. Remove from heat immediately to halt the cooking process. A sprinkle of sesame seeds and sliced spring onions serves as the perfect finishing touch for this Simple Chicken Zucchini Stir Fry .

Serving Suggestions: Pairing with Fluffy Grains or Noodles

This flavourful dish is designed to shine when paired with something absorbent underneath. For a classic experience, serve immediately over freshly steamed Jasmine or Brown Rice. If you are looking for a slightly different textural element, this pairs wonderfully with Chicken Zucchini Stir Fry Noodles —use egg noodles or even thin rice vermicelli tossed lightly with a drop of sesame oil after cooking.

Variations on the Theme: Creative Twists for Repeat Success

One of the joys of making a Chicken Zucchini Stir Fry Recipe at home is the ability to customise it endlessly. If you seek to reduce carbohydrates, skip the rice entirely and use cauliflower rice—an excellent low-calorie option. For those who enjoy a little fire, adding 1 tsp of Sriracha or a pinch of dried chilli flakes into the sauce mix before heating will inject a wonderful kick. Alternatively, using thinly sliced pork tenderloin or jumbo prawns instead of chicken makes for an equally satisfying protein swap.

Troubleshooting Common Stir Fry Pitfalls (Soggy Veg Alert!)

The most common error is overcrowding the wok, which drastically lowers the temperature and results in stewed ingredients. If you are doubling this recipe, cook the chicken and vegetables in two separate batches. Another pitfall is slow stirring; you must maintain a consistent, quick movement while the vegetables are exposed to high heat. If you find your sauce is too thin at the end, don't panic—simply whisk up a second, smaller cornflour slurry and add it incrementally until the desired consistency is achieved for your Chicken Zucchini Stir Fry Dinner .

Nutritional Snapshot: Keeping It Light and Energizing

This recipe is inherently structured to be a Low Calorie Chicken Zucchini Stir Fry . By relying heavily on lean protein and high-volume, low-starch vegetables like zucchini, you receive a substantial meal rich in flavour without excessive caloric load. Expect roughly 380–420 kcal per serving before adding rice, with a high protein count, making it an excellent choice for muscle maintenance and sustained energy throughout the afternoon.

Exploring Alternatives to Traditional Stir Fry Bases (Think Cauliflower Rice)

If you are committed to keeping this dish ultra-light, steer clear of traditional grains. Cauliflower rice is an exceptional substitute, absorbing the delicious sauce beautifully without adding significant carbohydrates. You can also use spiralized cucumber (added right at the very end as it requires almost no cooking) for an incredibly fresh, raw base that contrasts nicely with the hot chicken.

Spice Level Adjustment: Introducing Heat Without Overpowering the Zucchini

If heat is your preference, integrate it thoughtfully. Adding chilli powder directly into the chicken marinade can sometimes make the chilli burn slightly during the searing process. A better technique for controlling the heat in this Chicken Zucchini Stir Fry is adding a small amount of Sambal Oelek or Sriracha directly into the main sauce mixture just before adding it to the wok. This allows the heat to integrate evenly without scorching, keeping the flavour of the fresh ginger and garlic prominent.