Chicken and Zucchini Noodle Stir Fry

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Zoodles are the new healthy noodle! I love combining them with spaghetti squash and using them as pasta or as a side with a meal! They are perfect because they have a similar texture and shape of pasta, just without all of the carbs. You are also getting your veggie fix for the day with the zoodles! If you’re nervous to use zoodles or spaghetti squash at first, start with half zoodles or spaghetti squash and then slowly use less and less pasta. In this Asian-style dish I would recommend using rice noodles instead of regular pasta if you didn’t want to do all zoodles.

Zoodles can be used as a main dish or even as a side with some garlic and oil! After all, they are a vegetable! Cook them in a pan with some oil for only a few minutes until tender, but be careful not to cook them too long because they will get mushy.

Keep in mind that you do need a spiralizer to make the zoodles, but they are sold everywhere in places including amazon, bed bath and beyond, and target etc.IMG_2537

This dish is a spin on a classic noodle stir fry. The zoodles replace the noodles and adds to the different veggies in the dish. The chicken adds some lean protein to fill you up. The asian flavors from the teriyaki, hoisin sauce, soy sauce and ginger create that classic stir fry taste but without all of the added salt and fat!

Serves 4

Ingredients:

For zoodles:

4 medium-large zucchini

2 lbs skinnes, boneless chicken breasts (cut into thin strips)

2 T sesame oil (can sub canola oil)

1 C bok choy (leafs and stems cut into chunks)

1 C mushrooms (sliced)

1 C shredded carrots

1 red bell pepper (cut into 2 inch strips)

3 scallions or shallots (cut into small pieces)

4 garlic cloves (chopped)

1 T ginger powder (if using fresh ginger, use 1/2 T)

 

For chicken:

2 T low sodium soy sauce

2 T sherry

garlic powder and ginger to sprinkle

 

For sauce:

1 C low sodium chicken broth

2 T low sodium soy sauce

2 T hoisin sauce

2 T oyster sauce

1 T fish sauce

1 T teriyaki sauce

1 T sherry

1 T rice wine vinegar

1/2 T dijon mustard

2 T cornstarch

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Directions:

1. Cut chicken into small strips and sprinkle ginger and garlic powder until coated.  Marinate chicken in soy and sherry in a medium bowl. Set aside.
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2. In the meantime use a spiralizer or a mandolin with a julienne blade to cut zucchini into long spaghetti-like strips. If strands are too long, use kitchen scissors to cut strands to desired length (about 8 inches).IMG_2536

3. Combine all sauce ingredients except for the cornstarch in a small bowl. Once ingredients are combined, whisk in the cornstarch slowly until smooth.

4. Heat a wok on high heat with 1 T sesame oil. Once the oil and pan are heated, put the chicken into wok and cook until browned on both sides (fully cooked). Set aside.

5. Add 1 T sesame oil to pan and heat. Add in the scallions/shallots, bell pepper, garlic, and stems of bok choy and cook for 3 minutes or until slightly tender. Add in rest of vegetables (carrots, mushrooms, leafs of bok choy) and ginger and cook until slightly tender. Set aside with chicken.                                            

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6. On medium heat, pour sauce into wok and stir constantly until thickened and bubbling (about 1-2 minutes). 

7. Add in zoodles and stir until covered in sauce, then add back chicken and cooked veggies and stir until combined and until zucchini is tender (try not to overcook the zoodles, they will cook fast!)

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8. Serve in bowls and enjoy!

 

Note: If you do not have hoisin you may use more teriyaki sauce. For gluten free, substitute soy sauce for tamari or another gluten free alternative.

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