Chicken Zucchini Noodle Lo Mein

By The American Heart Association

This popular dish can be easily made at home—providing more flavor, less sodium, and fewer calories by using zucchini in place of regular noodles.

Servings: 6 | Serving Size: 1 1/3 cups

Ingredients:

4 medium zucchini
1 1/2 pounds skinless, boneless chicken breast, thinly sliced (cut into 1-inch strips)
2 teaspoons garlic powder, divided
2 teaspoons ground ginger
1/4 teaspoon ground black pepper, divided
1/8 teaspoon salt, divided
3 teaspoons canola oil, divided
1 (14.4-ounce) bag frozen broccoli stir-fry vegetables, thawed
2 tablespoons low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 tablespoon cornstarch
1/4 teaspoon red hot chile flakes, optional
1/2 cup chopped green onions
2 cups fresh bean sprouts
1 1/2 teaspoons sesame seeds

Directions:

Using a spiralizer with a shredder blade, turn the zucchini into spaghetti-like strands. Spiralize each zucchini and cut the strands into 6- or 8-inch lengths for easier eating. Place all the zucchini in a large bowl and set aside.
On a cutting board, lay the chicken breast lengthwise and slice it into 1-inch strips. Place the strips in a bowl and season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅓ teaspoon black pepper, and ⅓ teaspoon salt.
Heat a large nonstick skillet over high heat with 1 teaspoon of oil. Add the chicken, stirring frequently, and sauté until fully cooked, about 5 to 7 minutes, depending on thickness. Once cooked, remove the chicken from the heat, place it on a plate, and cover with foil to keep warm.
In the same skillet, warm another teaspoon of oil over high heat. Add the thawed stir-fry vegetables, stirring constantly until they are cooked through and the water has evaporated, about 6 to 8 minutes. Remove the vegetables from the heat and place them in a bowl.
Prepare the sauce by mixing soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅓ teaspoon black pepper, ⅓ teaspoon salt, and optional chile flakes in a small bowl. Stir with a fork until the cornstarch has dissolved. Also, chop the green onions.
Add 1 teaspoon of oil to the skillet and warm over high heat. Add half of the zucchini and, using tongs, stir continuously for about 1 to 2 minutes until slightly wilted. Add the remaining zucchini along with the sauce, stirring to ensure the zucchini absorbs the sauce. Continue cooking until the zucchini is tender, approximately 2 more minutes.
Quickly mix in the reserved chicken and vegetables, cooking for an additional minute. Remove from heat and add in the bean sprouts, green onions, and sesame seeds. Serve immediately.

Quick Tips:

Cooking Tip: A wok can be used instead of a large nonstick skillet, making it an excellent addition to your kitchen for cooking nutritious vegetables due to its large round surface and nonstick properties.
Keep it Healthy: Frozen stir-fry vegetables provide a convenient option to include a variety of veggies without the effort of chopping.
Tip: If you don’t have a spiralizer, you can grate the zucchini using a box grater or purchase around 12 cups of pre-spiralized zucchini available in grocery stores.

Nutritional Information:

Calories: 226 Per Serving