If you happen to have zucchini in your garden (and who doesn’t), but have very little time to make dinner, this Quick Chicken, Zucchini, & Mushroom Stir-Fry is a yummy and satisfying dish. It can be made in 30 minutes or less, requires minimal chopping, and can be adjusted to personal taste according to the stir-fry sauce. Red jalapenos are often in end-of-summer gardens, and if you enjoy spicy, you can add two or three for flavor. Mushrooms can be purchased sliced, and that saves a bit of time. It actually takes less than five minutes to peel and slice and onion, as well as cut the zucchinis lengthwise and slice them. This dish calls for your favorite stir-fry sauce, which is most likely in the fridge or on the pantry shelf.

Make sure you start the rice before starting the stir-fry so that it will be ready – it generally takes about 20 minutes on the stovetop or rice cooker. If you have other vegetables in your garden, you can add them. One of the best things about stir-fries is that you can substitute almost vegetable, and use your favorite meat, or even tofu. You can also add peanuts or cashews for texture. Although the commercial stir-fry sauces sometimes have a few preservatives and unhealthy additives, they are good time-savers, and the healthy vegetables and lean chicken or meats make up for it. Have fun with this recipe.

8 Servings

2 tablespoons vegetable oil
1 large onion, quartered and sliced
1 pound sliced fresh mushrooms
2 to 3 red jalapeno peppers, cored and sliced, (optional)

1 pound boneless skinless chicken breast halves, cleaned, trimmed, and sliced
1 to 2 pounds small zucchinis, halved lengthwise and sliced
1/2 cup stir-fry sauce (use your favorite)

1. Heat the vegetable oil in a large wok or skillet over high heat.
2. Add the onion, mushrooms, and red jalapeno peppers (if using); stir fry for 2-3 minutes or until the onion has softened.
3. Push the onions and mushrooms to the side and add the chicken strips; stir fry - still on high heat - until the chicken is white.
4. Add the zucchini and stir-fry sauce, bring to a boil, and stir until the zucchini is just crisp-tender. Serve over rice.

Amount Per Serving
Calories 203 Calories from Fat 66
Percent Total Calories From: Fat 32% Protein 33% Carb. 34%

Nutrient Amount per Serving
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 38 mg
Sodium 447 mg
Total Carbohydrate 18 g
Dietary Fiber 1 g
Sugars 9 g
Protein 17 g

Vitamin A 5% Vitamin C 16% Calcium 0% Iron 8%