Unleash your culinary skills with this delicious and healthy Teriyaki Chicken Zucchini Noodles recipe. Combining succulent chicken with a rich teriyaki sauce and nutritious zucchini noodles, this dish is not only delectable but is also a great alternative to the traditional pasta dishes. It's the perfect meal for those seeking a low-carb, balanced diet without sacrificing flavor and satisfaction.
While most of the ingredients in this recipe are likely to be readily available in your kitchen, you may need to pay a little extra attention while shopping for few items. Zucchini, which we are using to substitute regular noodles, can be found in the produce section of any supermarket. Another ingredient, sesame oil, is a staple in Asian cooking and can be found in the international aisle. And lastly, don’t forget to pick up some fresh ginger, which adds a unique flavor to our teriyaki sauce.
Essential Ingredients for Teriyaki Chicken Zucchini Noodles
Chicken breasts: These provide a lean source of protein for our dish.
Vegetable oil: Used to cook the chicken and vegetables.
Bell peppers: Adds a crunchy texture and vibrant colors.
Soy sauce: Gives our teriyaki sauce its signature savory flavor.
Water: Used to dilute the sauce.
Brown sugar: Adds a subtle sweetness to the sauce.
Garlic: Provides a robust flavor to the dish.
Ginger: Gives a zing to the teriyaki sauce.
Honey: Enhances the sweetness in the sauce.
Toasted sesame oil: Adds a nutty, aromatic flavor.
Cornstarch: Thickens the sauce to coat our zoodles and chicken.
Zucchini: A low-carb alternative to regular noodles.
Sesame seeds: Adds a crunchy texture and appealing look to the dish.
Salt and pepper: Basic seasoning to enhance all the other flavors.
One reader, Darrin Goble says:
This teriyaki chicken zucchini noodles recipe is a game-changer! The flavors are incredible, and the zoodles add a healthy twist. The teriyaki sauce is the perfect balance of sweet and savory, and the chicken is tender and juicy. It's a must-try for anyone looking for a delicious and nutritious meal.
Techniques Required for Teriyaki Chicken Zucchini Noodles Recipe
How to cook the chicken: Season the chicken with salt and pepper, then cook it in a pan until browned and cooked through.
How to make the teriyaki sauce: Combine soy sauce, water, brown sugar, honey, and sesame oil in a pot. Dissolve cornstarch in water and add it to the sauce, then boil until thickened.
How to cook the zucchini noodles: Add the zucchini noodles to the pan with the chicken and vegetables, and cook until just softened.
How to serve: Sprinkle the dish with sesame seeds and serve.
How To Make Teriyaki Chicken Zucchini Noodles
You can never go wrong with these deliciously healthy sauteed zucchini noodles mixed with chicken chunks tossed with a tasty homemade teriyaki sauce!
Serves:
Ingredients
- 1¼lbschicken breasts,boneless, skinless, cut into 1-inch pieces
- 2tspvegetable oil
- 1cupbell peppers,chopped, red and yellow bell peppers
- ¼cupsoy sauce,low-sodium
- ½cupwater,plus an additional 2 tbsp
- 3tbspbrown sugar
- 2tspgarlic,minced
- 2tspginger,minced
- 1tbsphoney
- 1tsptoasted sesame oil
- 1tbspcornstarch
- 3zucchini,spiralized into noodles
- 1tbspsesame seeds
- salt and pepper,to taste
Instructions
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Heat the oil in a large pan over medium-high heat. Season the chicken on both sides with salt and pepper to taste.
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Place the chicken in the pan and cook for 3 to 4 minutes on each side or until browned and cooked through.
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Add the peppers to the pan and cook for another 3 to 5 minutes or until softened.
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Add the garlic and ginger to the pan and cook for 30 seconds more.
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While the chicken and vegetables are cooking, prepare the sauce.
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Place the soy sauce, water, brown sugar, honey, and sesame oil in a small pot over medium-high heat.
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Stir for about 3 minutes until the sugar is dissolved. Turn up the heat to high and bring to a boil.
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Mix the cornstarch with 2 tablespoons of cold water until dissolved.
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Add the cornstarch mixture to the sauce and boil for 1 to 2 minutes or until the sauce has thickened.
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Add the zucchini noodles to the pan with the chicken and vegetables. Cook for 3 to 4 minutes or until just softened.
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Pour the teriyaki sauce over the chicken and zoodles.
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Sprinkle with sesame seeds and serve.
Nutrition
- Calories: 387.51kcal
- Fat: 18.41g
- Saturated Fat: 4.40g
- Trans Fat: 0.17g
- Monounsaturated Fat: 8.01g
- Polyunsaturated Fat: 4.36g
- Carbohydrates: 22.35g
- Fiber: 3.02g
- Sugar: 16.25g
- Protein: 33.66g
- Cholesterol: 90.72mg
- Sodium: 982.33mg
- Calcium: 83.73mg
- Potassium: 891.26mg
- Iron: 2.54mg
- Vitamin A: 107.52µg
- Vitamin C: 74.39mg
Technique Tip for Making Teriyaki Chicken Zucchini Noodles
When preparing the zucchini noodles, it's important to not overcook them. Overcooking can lead to mushy noodles that don't hold up well to the sauce. To achieve the perfect texture, sauté them just until they're slightly softened but still retain some crunch. This will also help them to better absorb the teriyaki sauce, enhancing the overall flavor of the dish.
Time-Saving Tips for Making Teriyaki Chicken Zucchini Noodles
Prep ahead: Marinate the chicken the night before to save time on the day of cooking.
Use pre-cut vegetables: Buy pre-cut zucchini noodles and bell peppers to cut down on prep time.
Multitask: While the chicken is cooking, prepare the sauce and zucchini noodles to save time.
One-pot cooking: Use one pan for cooking the chicken, vegetables, and sauce to minimize clean-up time.
Organize ingredients: Measure and organize all ingredients before starting to cook for a smoother process.
Quick cleanup: Clean as you go to avoid a big mess at the end of the cooking process.
Substitute Ingredients For Teriyaki Chicken Zucchini Noodles Recipe
chicken breasts - Substitute with tofu or tempeh: Tofu or tempeh can be used as a plant-based alternative to chicken, providing a similar texture and ability to absorb flavors.
bell peppers - Substitute with mushrooms: Mushrooms can add a savory and meaty texture to the dish, similar to bell peppers.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce, providing a similar umami flavor.
brown sugar - Substitute with coconut sugar: Coconut sugar can be used as a natural alternative to brown sugar, adding a slightly caramel-like sweetness to the dish.
zucchini - Substitute with carrot noodles: Carrot noodles can be used as a colorful and crunchy alternative to zucchini noodles, adding a slightly sweet flavor to the dish.
Best Way to Present Teriyaki Chicken Zucchini Noodles
- Elevate the chicken: Slice the chicken breasts into elegant, uniform pieces to ensure a refined and professional appearance.
- Create a colorful vegetable arrangement: Arrange the bell peppers in a visually appealing manner to add vibrancy and freshness to the dish.
- Garnish with toasted sesame seeds: Sprinkle the sesame seeds delicately over the dish to provide a subtle crunch and a touch of sophistication.
- Craft zucchini noodles with precision: Carefully spiralize the zucchini into long, uniform strands to create an aesthetically pleasing base for the dish.
- Drizzle the teriyaki sauce with finesse: Use a controlled hand to drizzle the teriyaki sauce over the dish, ensuring an artful and appetizing presentation.
Essential Tools for Making This Zucchini Noodle Dish
- Chef's knife: A versatile tool used for slicing, dicing, and chopping ingredients with precision.
- Cutting board: Provides a stable surface for cutting and preparing ingredients.
- Large pan: Used for cooking the chicken and vegetables.
- Small pot: Used for preparing the teriyaki sauce.
- Whisk: Used for stirring and mixing the sauce ingredients.
- Tongs: Helpful for flipping and handling the chicken while cooking.
- Vegetable peeler: Used for creating zucchini noodles.
- Grater: Used for grating ginger or garlic.
- Measuring cups and spoons: Essential for accurately measuring ingredients.
- Spatula: Used for stirring and serving the dish.
- Saucepan: Used for boiling the teriyaki sauce.
- Garlic press: Optional for pressing garlic instead of grating.
- Zester: Optional for zesting citrus for added flavor.
How to Store and Freeze Teriyaki Chicken Zucchini Noodles
- Allow the teriyaki chicken zucchini noodles to cool completely before storing them in an airtight container in the refrigerator for up to 3-4 days.
- When reheating, add a splash of water or chicken broth to help loosen the sauce and prevent the zucchini noodles from becoming too dry.
- To freeze, place the cooled teriyaki chicken zucchini noodles in a freezer-safe container or resealable bag, removing as much air as possible to prevent freezer burn.
- Label the container with the date and contents for easy identification.
- Freeze for up to 2-3 months for optimal quality and flavor.
- To reheat from frozen, thaw the teriyaki chicken zucchini noodles in the refrigerator overnight.
- Once thawed, reheat the dish in a large skillet or wok over medium heat, stirring occasionally, until heated through and the sauce is smooth and glossy.
- If the sauce appears too thick, add a small amount of water or chicken broth to help thin it out and coat the zucchini noodles evenly.
- Note: The texture of the zucchini noodles may change slightly after freezing and thawing, becoming softer than when freshly cooked. However, the flavor of the dish should remain delicious.
How to Reheat Leftover Teriyaki Chicken Zucchini Noodles
Stovetop method: place the leftover teriyaki chicken zucchini noodles in a large skillet or wok over medium heat. add a splash of water or chicken broth to the pan to help steam the noodles and prevent them from drying out. stir occasionally until the dish is heated through, about 5-7 minutes. if the sauce seems too thick, add a bit more liquid as needed.
Microwave method: transfer the leftover teriyaki chicken zucchini noodles to a microwave-safe dish. cover the dish with a damp paper towel to help retain moisture. microwave on high power in 30-second intervals, stirring between each interval, until the dish is heated through. this should take about 2-3 minutes total, depending on the quantity of leftovers and the power of your microwave.
Oven method: preheat your oven to 350°f (175°c). place the leftover teriyaki chicken zucchini noodles in an oven-safe dish and cover with aluminum foil. bake for about 15-20 minutes, or until the dish is heated through. remove the foil for the last 5 minutes of reheating to allow any excess moisture to evaporate and the edges to crisp up slightly.
Stir-fry method: heat a small amount of oil in a large skillet or wok over medium-high heat. add the leftover teriyaki chicken zucchini noodles to the pan and stir-fry for 3-5 minutes, or until the dish is heated through and the noodles have slightly caramelized edges. this method works best if you have a small amount of leftovers, as it helps to revive the texture and flavors of the dish.
Regardless of the reheating method you choose, be sure to check that the chicken is heated to a safe internal temperature of 165°f (74°c) before serving. if the dish seems dry after reheating, you can always add a splash of soy sauce, teriyaki sauce, or sesame oil to help revive the flavors and add moisture.
Random Fact About Teriyaki Chicken Zucchini Noodles
The teriyaki chicken zucchini noodles recipe is a great way to incorporate more vegetables into your diet. Zucchini noodles, also known as zoodles, are a healthy and low-carb alternative to traditional pasta. They are a good source of fiber, vitamins, and minerals, making them a nutritious addition to any meal. Additionally, zucchini is high in antioxidants and can help support healthy digestion. By replacing regular noodles with zucchini noodles in this recipe, you can enjoy a lighter and more nutrient-dense dish. So, it's a great option for those looking to cut down on carbs and increase their vegetable intake.
Is This Zucchini Noodle Recipe Economical for Home Cooking?
This teriyaki chicken zucchini noodles recipe is quite cost-effective for a household. The key ingredients, such as chicken breasts, zucchini, and bell peppers, are generally affordable and widely available. The use of simple pantry staples like soy sauce, garlic, and ginger adds flavor without breaking the bank. The total cost for a household of 4 people would be approximately $15-$20, making it a budget-friendly option. Overall Verdict: 9/10.
Is This Zucchini Noodle Recipe Healthy or Unhealthy?
This teriyaki chicken zucchini noodles recipe is a healthier alternative to traditional teriyaki chicken with rice. The use of zucchini noodles instead of regular noodles significantly reduces the carbohydrate content and adds extra vegetables to the dish. The recipe also includes bell peppers, which provide additional vitamins and minerals. The lean chicken breast is a good source of protein, and the teriyaki sauce is made with relatively low-sugar ingredients like soy sauce, water, and a small amount of brown sugar and honey.
However, there are a few aspects of this recipe that could be improved to make it even healthier:
- Reduce the amount of brown sugar and honey in the teriyaki sauce to lower the overall sugar content
- Use low-sodium soy sauce to decrease the salt content
- Add more vegetables, such as carrots, broccoli, or mushrooms, to increase the fiber and nutrient content
- Use a healthier cooking oil, such as olive oil or coconut oil, instead of vegetable oil
- Opt for organic, free-range chicken to ensure higher quality protein and fewer additives
By incorporating these changes, you can boost the nutritional value of the dish while still maintaining its delicious flavor. Additionally, you could experiment with different vegetables and protein sources to create variety and cater to individual tastes and dietary requirements. For example, you could use shrimp or tofu instead of chicken, or try other low-carb vegetable noodles like carrot or cucumber noodles. With a few simple tweaks, this teriyaki chicken zucchini noodles recipe can become an even healthier and more satisfying meal.
Editor's Thoughts on This Zucchini Noodle Recipe
The teriyaki chicken zucchini noodles recipe is a delightful fusion of flavors and textures. The tender chicken, crisp zucchini noodles, and vibrant bell peppers are perfectly complemented by the rich and savory teriyaki sauce. The balance of sweet and savory, along with the aromatic blend of garlic and ginger, creates a harmonious dish that is both satisfying and refreshing. This recipe offers a healthier twist on a classic favorite, making it a versatile and appealing option for anyone seeking a delicious and nutritious meal.
Enhance Your Teriyaki Chicken Zucchini Noodles Recipe with These Unique Side Dishes:
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Why trust this Teriyaki Chicken Zucchini Noodles Recipe:
This recipe offers a delightful fusion of flavors and textures, creating a satisfying and wholesome meal. The succulent chicken breasts are seared to perfection, while the vibrant bell peppers add a pop of color and crunch. The homemade teriyaki sauce is a harmonious blend of soy sauce, brown sugar, and aromatic ginger and garlic, infusing the dish with rich, savory notes. The addition of zucchini noodles provides a light and refreshing twist, ensuring a nutritious and low-carb option. With each element carefully crafted, this recipe promises a delightful dining experience.
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