Chicken Zucchini Stir Fry Recipe

Ingredients

• 454 gboneless chicken thighs, cut into bite-sized pieces
• 5 mlcornflour
• 60 mllight soy sauce
• 5 mlsesame oil
• 10 mlsugar or honey
• 15 mlrice wine vinegar (optional)
• 3garlic cloves, bashed
• 1 mediumcourgette, halved lengthways and sliced
• 15 mlcooking oil
• 15 mloyster sauce
• to tasteground black pepper (optional)

Instructions

1. 1

   Marinate the chicken

   Cut the chicken thighs into bite-sized pieces. In a mixing bowl, combine them with the cornflour, light soy sauce, sesame oil, sugar or honey, rice wine vinegar if using, and bashed garlic. Mix to coat, then leave to marinate for 30 minutes.

2. 2

   Heat the oil

   Set a pan or wok over medium-high heat and add the cooking oil. Heat until it shimmers and is ready for stir-frying.

3. 3

   Cook the chicken

   Add the chicken and all the marinade to the hot pan. Stir-fry continuously for about 2 minutes, until the chicken is no longer translucent. Transfer the chicken to a large plate or bowl, leaving the sauce in the pan.

4. 4

   Stir-fry the courgette

   If the pan looks dry, add a little more cooking oil. Add the sliced courgette and stir-fry for about 5 minutes, until it begins to soften but still has a little bite.

5. 5

   Finish the stir-fry

   Return the chicken to the pan and add the oyster sauce. Add ground black pepper if desired, then stir-fry everything together for another 2 to 3 minutes, until the chicken is fully cooked and the courgette is tender but not mushy.

6. 6

   Serve hot

   Take the pan off the heat, transfer the stir-fry to serving dishes and serve immediately.

What is chicken courgette stir-fry?

Stir-frying is a broad East and Southeast Asian cooking technique in which ingredients are cooked quickly over high heat while being moved around the pan. This version brings chicken thigh and courgette together with a soy-based marinade, garlic and oyster sauce.

Chicken thigh stays juicy through the two-stage cooking, while the courgette adds freshness and a tender-crisp contrast. The short marinade gives the chicken time to take on the savoury, lightly sweet flavours.

Nutrition and macros by portion

The nutrition label shows one serving as written: 301 calories, 21g protein, 7g carbs, 22g fat.

Chicken thigh provides most of the protein and a substantial share of the fat; the cooking and sesame oils add more fat. Soy sauce, sugar or honey, and the sauces contribute most of the carbohydrates, while the courgette adds a smaller amount. Serve with a generous portion of vegetables and a measured serving of rice to balance the plate.

Why marinate the chicken?

Coating: Cornflour helps the marinade cling to the chicken and contributes to a lightly thickened sauce as the ingredients finish cooking.

Balance: Light soy sauce provides savouriness, sesame oil adds a nutty note, and sugar or honey rounds out the saltiness. Rice wine vinegar is optional, but brings a little sharpness.

Managing the two cooking stages

Chicken first: Add the chicken with its marinade and stir continuously for about 2 minutes, just until the pieces lose their translucent appearance. Take it out of the pan at this point; it will return for the final cooking stage.

Courgette next: Cook the slices in the sauce left in the pan for about 5 minutes. If the pan is dry, add a little cooking oil as directed rather than letting the courgette catch.

How to judge the texture

Courgette: Look for slices that have begun to soften but still offer slight resistance when bitten. Keep stirring so they cook evenly, and avoid leaving them in the pan until limp.

Chicken: The recipe gives a total of about 4 to 5 minutes of pan cooking, split between the first and final stages. Check the thickest piece is fully cooked before serving.

Timing and preparation

The 30-minute marinating time is the main pause in this recipe, so prepare the courgette while the chicken rests. Slice it before heating the pan, since stir-frying moves quickly once the oil is hot.

Use a pan or wok large enough to keep the ingredients moving. If the chicken or courgette is crowded, they may release moisture instead of frying well.

What to serve with it

Rice is a straightforward accompaniment and catches the savoury sauce. For a lighter plate, serve the stir-fry with extra vegetables or a simple side salad.

Add any side separately rather than cooking it in the pan; this keeps the courgette and chicken from becoming overcrowded.

Recipe notes & tips

• Cut the chicken into pieces of similar size so they cook at a similar rate.
• Have the courgette sliced and the serving dishes ready before the pan gets hot.
• Let the cooking oil shimmer before adding the chicken.
• Stir the chicken continuously during its first 2 minutes in the pan.
• Add only a little extra oil if the pan looks dry when the courgette goes in.
• Serve straight away to keep the courgette from softening further.

Variations

• Use honey: Replace the sugar with the same amount of honey for a rounded sweetness.
• Add heat: Stir in a little chilli with the oyster sauce for a spicier finish.
• Include ginger: Add finely sliced ginger to the marinade for a warming aromatic note.
• Swap the vegetable: Use sliced pepper in place of some or all of the courgette, adjusting the cooking until tender-crisp.
• Make it gluten-free: Choose gluten-free soy and oyster-style sauces, checking their labels before cooking.

Common mistakes to avoid

• Skipping the marinade: Leave the chicken for the full 30 minutes so the flavours have time to infuse.
• Adding chicken to cool oil: Wait until the oil shimmers before starting the stir-fry.
• Overcooking the courgette: Cook until tender with a little bite, then return the chicken to finish the dish.
• Crowding the pan: Use a roomy pan or wok so the ingredients can be stirred freely.
• Serving chicken too soon: Check that the thickest piece is fully cooked after the final 2 to 3 minutes.

How to store

Refrigerate leftovers in an airtight container for up to 2 days. Reheat in a pan over medium heat until piping hot throughout; the courgette will be softer after storage.

Frequently asked questions