Chicken & Zucchini Stir-Fry

Try this healthy Keto Chicken & Zucchini Stir-Fry for a quick and tasty supper. This dish only gets ready in 25 minutes. To make stir-fry even simpler, I reduced the amount of prep time by using ginger and garlic powder. Chicken & Zucchini Stir-Fry has an abundance of taste and protein. The things you already have in your cupboard and refrigerator are utilized to prepare this stir-fried chicken and zucchini. This stir-fried chicken and zucchini should be stored for five days; freezing it will cause it to become mushy. Stir-fried chicken and zucchini include 41.4g of proteins, 3.2g of net carbohydrates, 0.9g of fiber, and 4.1g of carbohydrates.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Course: Dinner
• Cuisine: Asian
• Prep Time: Ten mins
• Cook Time: 15 minutes
• Total Time: Twenty-five mins
• Yield: Serves 4
• Calories: 364 kcal

EQUIPMENT:

• Whisk
• Small bowl
• Knife
• Large skillet

INGREDIENTS:

• ¼ cup tamari or soy sauce
• 1 tablespoon toasted sesame oil
• 2 teaspoon Sriracha or other Asian hot sauce
• 1 teaspoon garlic powder
• ½ teaspoon ginger powder
• 1 ½ lb. one-bite pieces of chicken thighs (without bone and skin)
• 1 medium/ 10 ounces zucchini
• 2 tablespoon avocado oil divided
• Salt and pepper
• ½ teaspoon glucomannan

INGREDIENT NOTES:

TAMARI:

• Although soy sauce is an alternative, tamari is somewhat more potent and entirely gluten-free.

SESAME OIL:

• For optimal taste, use toasted sesame oil.

SIRACHA SAUCE:

• Any other Asian spicy sauce will work as well.

CHICKEN THIGHS:

• Because they are simpler to chop into smaller pieces, I prefer thighs without skin & bones for this dish. You may go for chicken breasts (without skins & bones).

ZUCCHINI:

• Additionally, you may go for yellow squash or the combo of both.

GLUCOMMANAN

• A thickening such as xanthan gum or glucomannan is required. Because it reduces the sliminess of keto gravy and other sauces, I prefer glucomannan.

PANTRY STAPLE:

• Salt, pepper, avocado oil, ginger powder, and garlic powder.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

MADE THE MERINADE:

1. In a small bowl, whisk together the ginger, garlic powder, sriracha, sesame oil, and tamari.
2. In a bigger bowl, pour over the chicken and toss to coat.

PREP THE CHICKEN & ZUCCHINI:

1. A big skillet should be heated at medium-high heat.
2. Pour in one spoonful of oil. Add the chicken and all of the bowl’s juices to the heated oil.
3. Stir-fry for about 7 minutes, or until the chicken is cooked through.
4. Move the chicken to a dish along with the majority of its juices.
5. Slice each side of the zucchini into ½-inch thick pieces after cutting them in half lengthwise.
6. Combine the zucchini with the leftover tablespoons of oil.
7. Stir-fry for around five minutes, or until tender, after adding a touch of salt & powdered peppercorn.

INCLUDE THE CHICKEN:

1. Return the chicken and all of its juices to the pan. Toss thoroughly to mix.

THICK THE SAUCE:

1. Reduce the heat to medium-low if you want the sauce to be thicker.
2. Place the vegetables and meat on one side of the pan.
3. Over the gathered juices, sprinkle the glucomannan and stir to mix.
4. Reassemble everything by stirring it.

TIPS:

• Cut the chicken into uniformly proportioned bite-sized pieces. (1 – ½ inches). Smaller bits of meat and vegetables are necessary for stir-frying in order to cook them rapidly and evenly over high heat.
• To prevent the ingredients from spilling over the edge, use a wok or a big skillet so you can move them around constantly. The secret to stir-frying is to stir rapidly while the food is cooking.
• The best method for giving Keto-Asian foods that umami taste is with tamari. Coconut aminos are popular, although they have less taste and more carbohydrates. Your supper will be much more pleasurable if you choose the nice things!

STORAGE INFORMATION:

FRIDGE:

• Put the zucchini & chicken stir-fry in the sealed box and store it for five days.

FREEZER:

• Avoid freezing this zucchini & chicken stir-fry as zucchini will get mushy when you warm up the dish.

FAQs:

What is the carbohydrate content of stir-fried chicken with zucchini?

• Each dish of this keto chicken zucchini stir fry meal has 4.1g of carbohydrates and 0.9g of fiber. Each serving has 3.2g of net carbohydrates.

How should leftover stir-fried zucchini be stored?

• Remaining chicken & zucchini stir-fry should be kept in the fridge for around 5/6 days in a locked vessel. Never freeze it since the zucchini will go mushy.

Can someone following a ketogenic diet consume stir-fries?

• You may eat stir-fried foods while following the ketogenic diet with a few minor adjustments. Select low-carbohydrate veggies for your stir-fry, such as cauliflower, mushrooms, and zucchini. Utilize a thickening, such as xanthan gum or glucomannan, to make your sauces thicker. Additionally, serve over cauliflower rice if you’d like some rice.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Serving size: ¼ of the recipe
Calories: 364
Carbs: 4.1g
Fiber: 0.9g
Net carbs: 3.2g
Proteins: 41.4g
Fat: 21.3g