Have you tried making “zoodles” yet? Substitute spirals of zucchini for noodles for a lower calorie, more nutritious meal! Find even more heart healthy recipes at www.heart.org!
- 4 medium zucchini
- 1 1/2 lb skinless, boneless, thinly sliced chicken breast (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 Tbsp low-sodium soy sauce
- 1/2 cup low-sodium chicken broth
- 1 Tbsp corn starch
- 1/4 teaspoons red hot chile flakes (optional)
- 1/2 cup chopped green onion
- 2 cups fresh bean sprouts
- 1 1/2 teaspoons sesame seeds
- Place the shredder blade onto the spiralizer to cut zucchini into spaghetti-like threads. Spiralize each zucchini, and cut threads into 6- or 8-inch pieces so they are easier to eat. Add all the zucchini into a large bowl and reserve.
- Tip: Don’t have a spiralizer? Grate the zucchini on a box grater or buy about 12 cups packaged spiralized zucchini in the grocery aisle.
- Place the chicken breast lengthwise onto a cutting board and cut 1-inch strips of chicken. Add to a bowl and continue slicing remaining chicken. Season with 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, and ⅛ teaspoon salt.
- Warm a large nonstick pan with 1 teaspoon oil over high heat. Add chicken; stirring frequently, saute until chicken is fully-cooked, about 5 to 7 minutes depending on thickness. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.
- Again warm 1 teaspoon oil in the large nonstick pan over high heat. Add thawed stir-fry vegetables, stirring constantly and cooking until vegetables are cooked and all the water has evaporated, around 6 to 8 minutes. Remove from heat and transfer to a bowl to reserve.
- Make the sauce: In a small bowl, add soy sauce, chicken broth, cornstarch, 1 teaspoon garlic powder, 1 teaspoon ginger, ⅛ teaspoon black pepper, ⅛ teaspoon salt, and (optional) chile flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.
- Warm 1 teaspoon oil in the large nonstick pan over high heat. Add half the zucchini, using tongs to stir constantly, until zucchini is somewhat wilted, about 1 to 2 minutes. Stir in remaining zucchini along with the sauce, again using tongs to cook the zucchini and let it absorb the sauce. Cook until all the zucchini is tender, about 2 more minutes.
- Quickly stir in reserved chicken and vegetables. Cook another minute. Remove from heat and add bean sprouts, scallions, and sesame seeds. Serve.
The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!