Description
Garlic chicken zoodles stir fry brings fresh zucchini noodles together with tender chicken in a quick, protein-packed meal. Zesty garlic and simple seasonings make this low-carb dinner a total crowd-pleaser your family will devour in minutes.
Ingredients
Scale
Protein:
- 1.5 lbs boneless, skinless chicken breasts
- ¼ cup chicken broth
Seasonings and Sauces:
- 4 cloves garlic
- 2 tablespoons olive oil
- 1 tablespoon olive oil
- 1 teaspoon ginger
- ¼ cup soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- ½ teaspoon red pepper flakes
- 1 tablespoon cornstarch
- Salt
- Pepper
Vegetables and Toppings:
- 4 medium zucchini
- Sesame seeds
- Chopped green onions
- Crushed peanuts
Instructions
- Slice 1.5 lbs chicken breasts into 1-inch pieces. Thoroughly pat each piece dry with paper towels to ensure perfect browning.
- Whisk ¼ cup soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 4 minced garlic cloves, 1 teaspoon grated ginger, and ½ teaspoon red pepper flakes in a bowl. Blend in 1 tablespoon cornstarch until smooth.
- Submerge chicken pieces in marinade. Allow to rest for 20 minutes, turning occasionally to coat evenly.
- Heat 2 tablespoons olive oil in a large skillet over medium-high heat at 400°F. Arrange chicken pieces in a single layer without overcrowding.
- Sear chicken for 6 minutes, flipping halfway through, until golden brown and internal temperature reaches 165°F. Cook in batches if your skillet feels crowded.
- Lower heat to medium. Let pan sauce simmer for 2-3 minutes until it thickens and coats the chicken smoothly.
- Transfer chicken to a clean plate. Keep warm while preparing zucchini.
- Spiralize 4 medium zucchinis into thin noodles. Sprinkle with salt and drain excess moisture for 15 minutes.
- Gently press zoodles with paper towels to remove remaining liquid. This prevents watery final dish.
- In the same skillet, add 1 tablespoon olive oil. Sauté 2 minced garlic cloves for 30 seconds over medium heat.
- Toss zoodles in skillet, coating with garlic oil. Cook for 3 minutes at 350°F, stirring constantly.
- Pour ¼ cup chicken broth into skillet. Season zoodles with salt and pepper to taste.
- Return chicken to skillet. Gently mix zoodles and chicken, warming everything for 2 minutes.
- Plate immediately to maintain zoodle texture and chicken temperature.
- Sprinkle with sesame seeds, chopped green onions, and crushed peanuts for extra crunch and flavor.
Notes
- Blotting zucchini is crucial to prevent watery zoodles, so take time to salt and squeeze out excess moisture before cooking.
- Cooking chicken in a single layer ensures proper browning and prevents steaming, which helps develop deeper flavor.
- Cornstarch in the marinade creates a silky sauce and helps chicken stay tender by protecting proteins during high-heat cooking.
- For a low-carb version, swap honey with monk fruit sweetener, and for gluten-free needs, use tamari instead of traditional soy sauce.
- Prep Time: 25-45 minutes
- Cook Time: 10-15 minutes
- Category: Stir-Fried
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 7 g
- Sodium: 580 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 70 mg