Zucchini Stir Fry
Zucchini Stir Fry is a delightful and healthy dish that brings together juicy chicken and fresh vegetables in a quick Asian-inspired sauce. This recipe is perfect for busy weeknight dinners, as it can be prepared in just 25 minutes. The combination of tender zucchini and savory chicken creates a satisfying meal that everyone will enjoy.
Why You’ll Love This Recipe
- Quick Preparation: This dish comes together in just 25 minutes, making it ideal for busy evenings.
- Healthy Ingredients: Packed with lean chicken and fresh vegetables, this stir fry is a nutritious choice.
- Flavorful Sauce: The homemade teriyaki sauce adds an irresistible flavor that elevates the entire dish.
- Versatile Meal: You can easily swap out ingredients to suit your taste or dietary preferences.
- Family-Friendly: Even picky eaters will love this delicious combination of flavors.
Tools and Preparation
To create this Zucchini Stir Fry, you’ll need some basic kitchen tools. Having the right equipment on hand can make the cooking process smoother and more efficient.
Essential Tools and Equipment
- Skillet
- Mixing bowls
- Measuring cups
- Cutting board
- Knife
Importance of Each Tool
- Skillet: A wide skillet allows for even cooking and easy stirring, essential for stir fries.
- Mixing bowls: Useful for marinating ingredients and combining the sauce before adding to the skillet.
- Knife: A sharp knife makes slicing chicken and vegetables quick and safe.

Ingredients
For the Chicken Marinade
- 1 pound boneless (skinless chicken breasts or thighs), thinly sliced then cut into bite-sized pieces
- 4 tablespoons low sodium soy sauce (divided)
- 2 teaspoons apple cider vinegar (divided)
- 2 teaspoons granulated sugar (divided)
For the Sauce
- 1 tablespoon minced fresh ginger
- 3 cloves minced garlic (about 1 tablespoon)
- 2 tablespoons water
- 1 teaspoon cornstarch
- 1/4 teaspoon red pepper flakes
For the Vegetables
- 2 medium zucchini (or yellow squash, or a mix)
- 1 large red or yellow onion
For Cooking
- 2 tablespoons extra virgin olive oil
- Sesame seeds (optional for garnish)
- Chopped green onion (for garnish)
How to Make Zucchini Stir Fry
Step 1: Marinate the Chicken
In a large bowl, combine the chicken, 1 tablespoon soy sauce, 1 teaspoon apple cider vinegar, and 1 teaspoon granulated sugar. Set aside while you prep the remaining ingredients.
Step 2: Prepare the Sauce
In a small bowl or large liquid measuring cup, stir together the remaining 3 tablespoons soy sauce, remaining 1 teaspoon apple cider vinegar, remaining 1 teaspoon sugar, minced ginger, minced garlic, water, cornstarch, and red pepper flakes. Set aside.
Step 3: Cut the Vegetables
Trim off the ends of the zucchini. Cut in half lengthwise, then place flat sides down on the counter. Slice crosswise into 1/4-inch thick half moons. Thinly slice the onion.
Step 4: Cook the Chicken
In a wide skillet, heat 1 tablespoon of olive oil over medium-high heat. Once hot, add the chicken along with its marinating liquid. Sauté until golden brown and fully cooked through, about 3 to 4 minutes. Remove to a plate.
Step 5: Sauté the Onion
Heat the remaining tablespoon of oil in the same skillet. Add the onion and cook until tender and beginning to brown, about 4 to 5 minutes.
Step 6: Combine with Sauce and Zucchini
Give the sauce one more stir before adding it to the pan. Let it cook for about 30 seconds before adding the sliced zucchini. Cook just until zucchini begins to soften, approximately 3 minutes more.
Step 7: Finish Cooking
Remove from heat and stir in the reserved chicken. Serve hot with a sprinkle of sesame seeds and chopped green onion as desired. Enjoy your delicious Zucchini Stir Fry!
How to Serve Zucchini Stir Fry
Zucchini stir fry is a versatile dish that can be enjoyed in various ways. Here are some creative serving suggestions to elevate your meal.
Over Rice
- Pair your zucchini stir fry with steamed white or brown rice for a classic combination. The rice absorbs the flavors of the stir fry beautifully.
With Noodles
- Serve the stir fry over cooked noodles, such as soba or rice noodles, for a filling and satisfying meal. Toss the noodles in the sauce for extra flavor.
In Lettuce Wraps
- For a lighter option, spoon the zucchini stir fry into crisp lettuce leaves. This makes for a fun, low-carb alternative that’s great for appetizers or casual dining.
As a Bowl Meal
- Create a nourishing bowl by layering zucchini stir fry with grains, proteins, and fresh vegetables. Add toppings like avocado or nuts for added texture.
With a Side Salad
- Complement your dish with a fresh side salad. A simple mix of greens, cucumbers, and sesame dressing pairs nicely with the warmth of the stir fry.
How to Perfect Zucchini Stir Fry
Making an exceptional zucchini stir fry is all about technique and timing. Here are some tips to enhance your cooking experience.
-
Choose Fresh Vegetables: Fresh zucchini and onions will add more flavor and texture compared to older produce. Look for firm zucchinis without blemishes.
-
Prep Ingredients Ahead: Have all your ingredients chopped and ready before starting to cook. This helps you manage timing and ensures everything cooks evenly.
-
Cook on High Heat: Use high heat when sautéing to achieve that perfect sear on your chicken and vegetables. This enhances flavor through caramelization.
-
Don’t Overcrowd the Pan: If you’re making a large batch, cook in smaller portions to avoid steaming instead of sautéing. This keeps everything crispy.
Best Side Dishes for Zucchini Stir Fry
To round out your meal, consider these delicious side dishes that complement zucchini stir fry perfectly.
-
Steamed Broccoli: Lightly steamed broccoli adds great color and nutrition. It also balances out the flavors of the stir fry.
-
Fried Rice: A simple vegetable fried rice can be made quickly using leftover rice, peas, carrots, and soy sauce for added depth.
-
Cucumber Salad: A refreshing cucumber salad with vinegar dressing provides a crisp contrast to the warm stir fry.
-
Quinoa: This protein-packed grain makes an excellent base underneath your zucchini stir fry, adding nutty flavor.
-
Roasted Sweet Potatoes: Sweet potatoes roasted until tender can add sweetness and earthy tones that pair well with savory dishes.
-
Miso Soup: A warm bowl of miso soup is comforting and aligns well with Asian-inspired meals like zucchini stir fry.
-
Vegetable Spring Rolls: Light and crispy spring rolls filled with fresh vegetables can serve as an appetizer or side dish alongside your main course.
-
Kimchi: For those who enjoy bold flavors, kimchi adds spiciness and tanginess that enhances every bite of your stir fry meal.
Common Mistakes to Avoid
When making Zucchini Stir Fry, it’s easy to make some common mistakes that can affect the flavor and texture. Here are a few to keep in mind:
- Bold marinade usage: Not marinating the chicken properly can lead to bland flavors. Make sure to let it sit for at least 10 minutes before cooking.
- Bold overcooking vegetables: Cooking the zucchini too long makes it mushy. Aim for just 3 minutes of cooking once added to maintain a nice crunch.
- Bold using too much oil: Overusing oil can make the dish greasy. Stick to the recommended amounts for a lighter meal.
- Bold ignoring ingredient prep: Failing to prepare all ingredients beforehand can lead to uneven cooking. Have everything chopped and ready before starting.
- Bold skimping on seasoning: Not adding enough seasoning will dull the flavor. Use the proper amounts of soy sauce and vinegar for a more vibrant taste.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container for up to 3 days.
- Allow the stir fry to cool completely before sealing.
Freezing Zucchini Stir Fry
- Freeze in a freezer-safe container or bag for up to 2 months.
- Make sure to label with the date for easy tracking.
Reheating Zucchini Stir Fry
- Bold Oven: Preheat your oven to 350°F (175°C). Place the stir fry in an oven-safe dish, cover with foil, and heat for about 15 minutes.
- Bold Microwave: Transfer portions to a microwave-safe bowl and cover loosely. Heat in 1-minute intervals until warmed through.
- Bold Stovetop: Reheat in a skillet over medium heat, stirring frequently until heated evenly, about 5-7 minutes.
Frequently Asked Questions
Here are some common questions about preparing Zucchini Stir Fry:
Can I make this Zucchini Stir Fry vegetarian?
Yes! Replace chicken with tofu or tempeh for a delicious vegetarian option.
What other vegetables work well in Zucchini Stir Fry?
You can add bell peppers, broccoli, or snap peas for additional color and nutrition.
How do I adjust the spice level in my Zucchini Stir Fry?
To control spiciness, reduce or omit red pepper flakes, or add them gradually until you reach your desired heat level.
Can I use frozen zucchini for this recipe?
While fresh zucchini is preferred for texture, you can use frozen zucchini; just be aware it may release more water during cooking.
Final Thoughts
This Zucchini Stir Fry is not only quick and easy but also packed with flavor and nutrition. It’s perfect for weeknight dinners and offers great versatility. Feel free to customize it with your favorite vegetables or proteins to suit your taste!
Zucchini Stir Fry
Zucchini Stir Fry is a vibrant and healthy dish that combines tender chicken with fresh vegetables, all tossed in a homemade teriyaki sauce. This quick recipe takes just 25 minutes to prepare, making it perfect for busy weeknight dinners. With its colorful medley of zucchini and onion, this stir fry not only satisfies your taste buds but also provides valuable nutrients. The delightful balance of flavors will please even the pickiest eaters, while the versatility allows you to customize it based on your preferences. Serve it over rice or noodles for a complete meal that’s sure to become a family favorite.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves approximately 4 people 1x
- Category: Main
- Method: Stir-frying
- Cuisine: Asian
Ingredients
- 1 pound boneless skinless chicken breasts or thighs, thinly sliced
- 4 tablespoons low sodium soy sauce
- 2 teaspoons apple cider vinegar
- 2 teaspoons granulated sugar
- 2 tablespoons water
- 1 tablespoon minced fresh ginger
- 3 cloves minced garlic
- 2 tablespoons extra virgin olive oil
- 2 medium zucchini, sliced
- 1 large onion, thinly sliced
- 1 teaspoon cornstarch
- 1/4 teaspoon red pepper flakes
- Sesame seeds (optional for garnish)
- Chopped green onion (for garnish)
Instructions
- Marinate the chicken: Combine chicken, 1 tablespoon soy sauce, 1 teaspoon apple cider vinegar, and 1 teaspoon sugar in a bowl. Set aside.
- Prepare the sauce: Mix remaining soy sauce, vinegar, sugar, ginger, garlic, water, cornstarch, and red pepper flakes in another bowl.
- Cut the vegetables: Slice zucchini and onion as directed.
- Cook the chicken: Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sauté marinated chicken until golden brown (3-4 minutes). Remove from skillet.
- Sauté the onion: Add remaining olive oil to the skillet; cook onion until tender (4-5 minutes).
- Combine vegetables and sauce: Pour sauce into the skillet; cook for 30 seconds before adding zucchini. Sauté until slightly softened (about 3 minutes).
- Finish cooking: Stir in reserved chicken and serve hot with optional toppings.
Nutrition
- Serving Size: Approximately 1 cup (200g)
- Calories: 290
- Sugar: 6g
- Sodium: 680mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 19g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 80mg
