When my husband and I first got married, zucchini (or courgette) wasnโt exactly his favorite. He vividly recalled how his family used to boil it plain, leaving it mushy and bitterโa far cry from appetizing. Determined to rewrite his story with zucchini, I experimented in the kitchen until I stumbled upon this easy chicken zucchini stir fry recipe. The result? A dish so good that not only did it convert him, but even our daughterโwho shares his former aversionโnow eagerly asks for seconds.
Why This Recipe Will Win You Over
- Gut-Healthy Goodness: Rich in fiber and antioxidants, this stir fry recipe for gut health is as nourishing as it is delicious.
- Quick and Simple: A go-to for those seeking healthy dinner ideas with courgetteโready in under an hour.
- Bold Flavors: The combination of tender chicken, crisp courgette, and a savory sauce infused with garlic and ginger delivers an irresistible punch of flavor.
- Customizable: From tofu to shrimp, this recipe adapts easily, making it one of the most versatile low-calorie zucchini recipes.
The Secret Behind This Chicken Zucchini Stir Fry
The magic lies in the preparation. Salting the zucchini draws out its bitterness and preserves its delightful crunch. When paired with tender chicken marinated in a flavorful sauce, this crunchy courgette stir fry recipe transforms simple ingredients into a vibrant meal.
The Nutritional Powerhouses
- Zucchini (Courgette): A cornerstone of courgette and chicken recipes, zucchini is packed with carotenoids that support eye health, strong bones, and immunity. Itโs also great for managing type 2 diabetes, aligning perfectly with the benefits of eating zucchini for diabetes.
- Chicken: A lean, protein-rich ingredient that complements zucchini for a wholesome, satisfying meal.
Ingredients for Chicken Zucchini Stir Fry
| Ingredient | Quantity |
|---|---|
| Large zucchini (courgette) | 2โ3 |
| Chicken thigh fillets | 3 pieces |
| Garlic (minced) | 2โ3 cloves |
| Fresh ginger (minced) | 1โ2 grams |
| Light soy sauce | 2 tbsp |
| Sesame oil | 1 tsp (optional) |
| Sugar | ยฝ tsp |
| Cornstarch | 2 tsp |
| Salt | 1โ2 tsp (for salting) |
| Cooking oil | 1 tbsp |
Step-by-Step Instructions
- Prepare the Zucchini:
- Slice zucchini lengthwise into quarters, remove seeds, and cut into 5โ6 cm strips.
- Toss with salt and let it rest for 20โ30 minutes. This crucial step enhances the flavor and textureโone of the best ways to remove bitterness from courgette.
- Marinate the Chicken:
- Thinly slice the chicken.
- In a bowl, combine soy sauce, sesame oil, sugar, cornstarch, and cooking oil. Coat the chicken and let it marinate for 20 minutes.
- Prep the Aromatics:
- Mince garlic and ginger.
- Cook:
- Heat a wok or skillet with cooking oil.
- Sautรฉ garlic and ginger until aromatic.
- Add marinated chicken, cooking until browned and fully cooked.
- Rinse and squeeze the salted zucchini to remove excess moisture, then stir fry with the chicken for 3โ5 minutes.
- Serve:
- Pair with steamed rice or noodles for a complete meal. ่ฏทๆ ข็จ qวng mร n yรฒng!
Personalize Your Dish
- Swap chicken for tofu or shrimp to create family-friendly zucchini recipes.
- Toss in colorful vegetables like bell peppers or carrots for added texture.
- Opt for gluten-free soy sauce for a gluten-free easy Asian stir fry recipe.
Why This Dish is a Hit
This chicken and zucchini stir fry for picky eaters blends bold flavors and thoughtful preparation. Even the most skeptical eaters will find themselves savoring every bite.
Perfect Pairings
- Steamed Jasmine Rice: To soak up every bit of the savory sauce.
- Hot & Sour Soup: A tangy side to balance the meal.
- Vegetable Spring Rolls: A crunchy, satisfying appetizer.
Expert Tips for Stir Fry Success
- Use a hot wok for even, quick cooking.
- Avoid overcrowding the panโcook in batches if needed.
- Prep all ingredients ahead for a stress-free experience.
More Recipes Youโll Love
This dish is proof that a little creativity in the kitchen can transform everyday ingredients into something extraordinary. Try this easy chicken courgette stir fry recipe today, and share how it inspires new zucchini lovers in your home!
Chicken Zucchini Stir Fry: A Gut-Healthy Recipe to Win Over Even the Pickiest Eaters
Course: MainCuisine: ChineseDifficulty: Easy2
servings40
minutes15
minutesQuick and healthy Chicken Courgette Stir Fry recipe packed with flavor and crunch. Perfect for gut health, low in calories, and ready in under an hour. Great for family dinners!
Ingredients
2-3 x big courgette, or you can use 6 x baby courgette if you like the taste better
3 pieces of chicken thigh fillets
2-3 cloves of garlic
1-2g of fresh ginger (you can skip ginger if you donโt like the taste)
2 tbs light soy sauce
1 tsp of sasame oil (can skip if you donโt have any)
ยฝ tsp of sugar
2 tsp of corn starch
Directions
- Slice zucchini (courgette) in quarters and remove the seeds
- Further slice the courgette strips into halves then cut them into 5-6cm long
- Put them in a big container, add 1-2 tsp of salt, rub and mix well (this step is the key to remove the bitterness and keep the zucchini (courgette) crunchy through the cooking process)
- Leave the salted courgette for at least 20-30 mins
- Slice chicken thigh fillets into thin strips and put them in a bowl
- Add 1 tsp of sesame oil if you have (skip if you donโt), add ยฝ tsp of sugar, 2 tsp of corn starch, 2 tbs of light soy sauce and a tsp of cooking oil, mix well. Let the strips marinate for roughly 20 mins
- Mince 2-3 cloves of garlic and 2g fresh ginger, set it aside
- After 20-30 mins, there should be quite a bit of liquid coming out of the salted zucchini (courgette), wash them thoroughly under running water and squeeze the excess water
- Heat up your cooking pan/wok, add a tablespoon of cooking oil, let it heat up, put the minced garlic and fresh ginger mix in, and let it cook until fragrant
- Add the marinated chicken in and stir fry until browned and cooked through
- Add in the zucchini strips (courgette) and let it all cook for a further 3-5 mins
- Plate and serve
