Stir-fried Chicken with Zucchini and Yellow Squash

 Zucchini and yellow squash are great vegetables that boast a number of health benefits. Zucchini has a high water content, which makes it a very low calorie vegetable. It contains no saturated fats or cholesterol and is packed with Vitamin C, A, folate, magnesium, protein and fiber. In addition, zucchini contains more than three times the potassium of the average potassium supplement, such as a banana, which helps in muscle growth and maintaining a healthy nervous system and can be cooked in a variety of ways. Not only is summer squash low in calories, but it also has little to no cholesterol, fat, and sodium—all nutrients we should be limiting. On the flip side, both zucchini and yellow squash boast vitamins A and C, potassium, plus fiber. The best way to eat zucchini is to consume it raw.  However, salads and raw dishes are not the only way to enjoy this healthy summer squash. Zucchini can be added to muffins, bread, cakes, soups, tacos and other entrées. Another entrée presented here is stir-fried with chicken. I think if all the other types of vegetables that can be used to make a wonderful stir-fried dish, then zucchini and yellow squash should be added to this group of recipes.  I add some sugar sweet peas. However, carrots can be used for this recipe to make this dish a more healthy stir-fried recipe. For vegans, replace chicken with tofu.

Ingredients:

1/2 lb. chicken breast or thigh, sliced

Marinade ingredients:

1 tsp soy sauce

1 tsp sugar

1/2 tsp salt

1 tsp cooking wine

1 tsp vinegar

2 tsp cornstarch

Vegetables:

1 cup sugar snap peas

1 zucchini, cut into 2 inch thick strips

1 yellow squash, cut as same size as the zucchini

1/2 white onion, sliced

2 garlic cloves, minced

1 peace fresh ginger, minced (about 2 tsp)

Stir-fried sauce ingredients:

1 tbs oyster sauce

1 tbs light soy sauce

1 tsp mushroom seasoning

1 tsp salt

1/2 tsp black pepper

2 tsp sugar or honey

Thickening ingredients:

2 tbs cornstarch

1/4 cup water

Other ingredient:

2 tbs oil for stir-frying

Directions:

In a bowl, combine chicken with the marinade ingredients and mix well. Let marinate in the refrigerator for 1 hour.

Bring a pot of water to boil and cook the sugar peas, yellow squash, and zucchini for 1 minute and drain.

In a wok, heat oil until smoking. Stir in the chicken and cook for 2 minutes; then add the garlic, ginger, and white onion. Cook until the chicken is no longer pink.

Add all the zuchini, yellow squash, and sugar peas to the wok. Add the sauce and bring to boil. Adjust the seasonings and add the thickening sauce. Cook further for 3 minutes or until the sauce has thickened.

Serve with cooked brown rice or white rice. Sprinkle with cilantro.