Ingredients
- Zucchini: 4 medium-sized zucchinis, spiralized into noodles (zoodles). These are the star of the dish, providing a low-carb, gluten-free noodle alternative.
- Protein of Choice: 1 pound of protein (chicken breast, shrimp, tofu, or beef), cut into bite-sized pieces. Choose your favorite protein to make this stir-fry your own and add substance.
- Bell Peppers: 2 bell peppers (different colors for visual appeal and varied nutrients), sliced into strips. Bell peppers add sweetness, crunch, and vibrant color to the stir-fry.
- Onion: 1 medium onion, thinly sliced. Onion forms the aromatic base of the stir-fry, adding depth of flavor.
- Garlic: 3-4 cloves of garlic, minced. Garlic is essential for flavor, adding pungency and aroma to the stir-fry sauce.
- Ginger: 1 tablespoon of fresh ginger, grated. Ginger provides a warm, zesty kick and is a key ingredient in Asian-inspired stir-fries.
- Soy Sauce (or Tamari for gluten-free): 1/4 cup. Soy sauce forms the salty and umami base of the stir-fry sauce. Tamari is a gluten-free alternative.
- Rice Vinegar: 2 tablespoons. Rice vinegar adds a touch of acidity and brightness to balance the flavors of the sauce.
- Sesame Oil: 1 tablespoon. Sesame oil imparts a nutty aroma and flavor that is characteristic of stir-fries.
- Honey (or Maple Syrup for vegan): 1 tablespoon. Honey adds a touch of sweetness to balance the savory elements of the sauce. Maple syrup is a vegan alternative.
- Cornstarch (or Arrowroot powder for paleo/grain-free): 1 tablespoon. Cornstarch acts as a thickening agent for the sauce, creating a glossy and coating consistency. Arrowroot powder is a paleo and grain-free alternative.
- Vegetable Oil (or Coconut Oil): 2 tablespoons. Vegetable oil is used for stir-frying, providing a neutral base. Coconut oil can be used for a subtle coconut flavor.
- Red Pepper Flakes (optional): 1/2 teaspoon (or more to taste). Red pepper flakes add a touch of heat to the stir-fry.
- Sesame Seeds and Chopped Green Onions (for garnish): For final touches, sesame seeds and green onions add visual appeal and a final layer of flavor.
Instructions
- Prepare the Zucchini Noodles: Wash and trim the ends of the zucchinis. Using a spiralizer, vegetable peeler (for wide ribbons), or julienne peeler, create zucchini noodles (zoodles). If using a spiralizer, follow the manufacturer’s instructions. If using a peeler or julienne peeler, peel long strips or julienne the zucchini into noodle-like strands. Place the zoodles in a colander set over a bowl and lightly salt them. This will help draw out excess moisture while you prepare the other ingredients, preventing a watery stir-fry. Let them sit for about 15-20 minutes. After 15-20 minutes, gently squeeze the zucchini noodles with your hands to remove as much excess water as possible. Pat them dry with paper towels. This step is crucial for preventing soggy zoodles.
- Prepare the Protein and Vegetables: While the zucchini noodles are draining, prepare your chosen protein and vegetables. If using chicken, shrimp, beef, or tofu, cut it into bite-sized pieces. Slice the bell peppers into strips and thinly slice the onion. Mince the garlic and grate the fresh ginger. Having all your ingredients prepped and ready to go is essential for quick and efficient stir-frying.
- Make the Stir-Fry Sauce: In a small bowl, whisk together the soy sauce (or tamari), rice vinegar, sesame oil, honey (or maple syrup), cornstarch (or arrowroot powder), and red pepper flakes (if using). Whisk until the cornstarch is fully dissolved and the sauce is smooth. Taste and adjust seasonings as needed. You can add a pinch more honey for sweetness, soy sauce for saltiness, or red pepper flakes for more heat. Set the sauce aside.
- Stir-Fry the Protein: Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of vegetable oil (or coconut oil) to the hot wok. Once the oil is shimmering, add your chosen protein. Stir-fry the protein until it is cooked through. For chicken, cook until it is no longer pink and the juices run clear. For shrimp, cook until it turns pink and opaque. For beef, cook until browned. For tofu, cook until golden brown and slightly crispy. Remove the cooked protein from the wok and set aside on a plate.
- Stir-Fry the Vegetables: Add the remaining 1 tablespoon of vegetable oil to the wok. Add the sliced onion and bell peppers to the wok and stir-fry for 3-5 minutes, until they are slightly softened but still crisp-tender. Add the minced garlic and grated ginger to the wok and stir-fry for another minute until fragrant, being careful not to burn the garlic. Stir-frying the vegetables first ensures they are cooked to the right texture before adding the delicate zucchini noodles.
- Add Zucchini Noodles and Sauce: Add the squeezed and dried zucchini noodles to the wok with the vegetables. Stir-fry for 2-3 minutes, just until the zucchini noodles are heated through and slightly softened, but still retain a bit of bite. Be careful not to overcook the zucchini noodles, as they can become mushy. Pour the prepared stir-fry sauce over the zucchini noodles and vegetables in the wok. Toss everything together to ensure the noodles and vegetables are evenly coated with the sauce.
- Combine and Simmer: Return the cooked protein to the wok with the zucchini noodles and sauce. Stir everything together to combine and heat through. Let the stir-fry simmer for another 1-2 minutes, allowing the sauce to thicken slightly and coat all the ingredients beautifully. The cornstarch in the sauce will activate and create a glossy, delicious coating.
- Garnish and Serve: Remove the zucchini noodle stir-fry from the heat and transfer it to serving bowls. Garnish with sesame seeds and chopped green onions. Serve immediately and enjoy! For extra flavor, you can add a squeeze of fresh lime juice just before serving.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Carbohydrates: 30
- Fiber: 7
- Protein: 35