Description
This Healthy Garlic Chicken Zoodles Stir Fry is a light, flavorful, and nutrient-packed dish that replaces traditional noodles with fresh zucchini noodles. Tossed in a garlicky stir-fry sauce and loaded with tender chicken and colorful vegetables, this low-carb meal is perfect for a quick and healthy dinner.
Ingredients
Units
Scale
For the Chicken & Vegetables:
- 1 lb boneless, skinless chicken breast (cut into bite-sized pieces)
- 2 tablespoons olive oil or sesame oil
- 2 medium zucchini (spiralized into zoodles)
- 1 red bell pepper (thinly sliced)
- 1 cup snap peas or broccoli florets
- 2 cloves garlic (minced)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional for spice)
For the Stir Fry Sauce:
- 2 tablespoons low-sodium soy sauce (or coconut aminos for gluten-free)
- 1 tablespoon honey (or maple syrup)
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch (or arrowroot powder)
- 1 teaspoon grated ginger
For Serving:
- 1 tablespoon sesame seeds
- 2 tablespoons chopped green onions
- Lime wedges (optional)
Instructions
Prepare the Sauce
- In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, cornstarch, and grated ginger. Set aside.
Cook the Chicken
- Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add chicken, season with salt and black pepper, and cook for 5–7 minutes until golden and fully cooked. Remove from skillet and set aside.
Sauté the Vegetables
- In the same skillet, add the remaining oil. Toss in bell peppers, snap peas, and garlic. Stir-fry for 2–3 minutes until slightly tender but still crisp.
Combine Everything
- Return the cooked chicken to the skillet. Pour in the stir-fry sauce and toss to coat. Let it cook for 1–2 minutes until slightly thickened.
Add the Zoodles
- Reduce heat to low and add the spiralized zucchini. Stir gently for about 1–2 minutes until just heated through. Avoid overcooking to keep the zoodles from becoming soggy.
Serve and Enjoy
- Garnish with sesame seeds and chopped green onions. Serve immediately with lime wedges for extra flavor.
Notes
- Swap chicken for shrimp or tofu for a different protein option.
- Use pre-spiralized zucchini for a quicker meal.
- If you prefer a heartier dish, mix in some cooked quinoa or brown rice.
- Store leftovers in an airtight container for up to 2 days, but note that zoodles may release extra moisture when reheated.
Nutrition
- Serving Size: 1 bowl
- Calories: ~290 kcal
- Sugar: 6g
- Sodium: 480mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 70mg