Introducing our newest blog series: FIT TIP FRIDAY! Each week on Friday we will be posting a fit tip from recipes, to foam rolling to training that will help you reach your health and fitness goals.

This week we have an easy nutritional swap - ZOODLES! Sub these in for noodles for a lower carb, higher fiber option in cooking or raw salads. It’s a simple way to get in that extra serving of veggies, too.

This healthy Chicken Lo-Mein recipe subs zoodles for noodles in a lighter version of a restaurant take-out favorite! Packed with even more flavor and protein, less sodium and calories it’s a perfect easy week night dinner option.

Ingredients

·         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 cornstarch

·         1/4 teaspoons red hot chili flakes (optional)

·         1/2 cup chopped green onion

·         2 cups fresh bean sprouts

·         1 1/2 teaspoons sesame seeds

Directions

·         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. Add all the zucchini into a large bowl and reserve.

·         Cut chicken breast lengthwise into 1-inch strips of chicken. Add to a bowl and season with 1 tsp garlic powder, 1 tsp ginger, ⅛ tsp black pepper, and ⅛ tsp salt.

·         Warm a large nonstick pan with 1 tsp oil over high heat. Add chicken; stirring frequently, sauté until chicken is fully-cooked. Remove from heat, transfer chicken to a plate, and cover with foil to keep warm.

·         Again warm 1 tsp. 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 tsp garlic powder, 1 tsp ginger, ⅛ tsp black pepper, ⅛ tsp salt, and (optional) chili flakes. Stir together with a fork until cornstarch is dissolved. Also, chop the scallions.

·         Warm 1 tsp 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.

Quick Tips

·         Cooking Tip: A wok can also be used instead of a large nonstick pan.

·         Keep it Healthy: Frozen stir-fry veggies—whether using in a stir-fry recipe or not—are a convenient way to get a variety of vegetables into a dish without the work of chopping.

·         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.

Nutritional Information per serving: 226 calories, 6.5g fat; 1g sat fat; 73mg chol; 344mg sodium; 15g carbohydrates; 4g fiber; 7g sugars 29g protein.

Interested in more Fit Tips? Stay tuned next Friday for a Foam Rolling Tip from our trainer AZ!

In Good Health,

Your Success Studio Family

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