Garlic Chicken & Snake Gourd Stir-fry
This Garlic Chicken & Snake Gourd Stir-fry is a quick, flavorful, and healthy weeknight meal, featuring lean protein and the unique texture of snake gourd in a savory sauce.
For 3 servings
Prepare all ingredients: Thinly slice the chicken breast. Peel, deseed, and cut the snake gourd into 1-inch pieces. Thinly slice the red bell pepper and julienne the carrot. Mince the garlic and grate the ginger. Slice the green onions, separating the white and green parts.
Make the stir-fry sauce: In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey, cornstarch, water (or broth), and optional red pepper flakes until smooth. Set aside.
Cook the chicken: Heat 1 tbsp neutral oil in a large wok or skillet over high heat until shimmering. Add the sliced chicken breast and stir-fry for 3-4 minutes, until cooked through and lightly browned. Remove the chicken from the wok and set aside.
Sauté aromatics and vegetables: Add the minced garlic, grated ginger, and the white parts of the green onions to the hot wok. Stir-fry for 30 seconds until fragrant. Add the snake gourd, red bell pepper, and carrot. Stir-fry for 4-6 minutes, until the vegetables are tender-crisp.
Combine and sauce: Return the cooked chicken to the wok with the vegetables. Give the prepared stir-fry sauce a quick whisk again (as cornstarch can settle) and pour it over the chicken and vegetables. Stir continuously for 1-2 minutes until the sauce thickens and coats all the ingredients.
Finish and serve: Remove the wok from the heat. Stir in the green parts of the sliced green onions and a final drizzle of ½ tsp toasted sesame oil. Garnish with toasted sesame seeds if desired. Serve immediately with steamed rice or noodles, or as a stand-alone low-carb meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Mise en Place is Key: Stir-fries cook very quickly, so have all your ingredients prepped and ready before you start cooking. This ensures a smooth and successful cooking process.
- 2Don't Overcrowd the Wok: Cook the chicken in a single layer or in batches if necessary to ensure it browns properly and doesn't steam. Overcrowding lowers the pan temperature and can lead to soggy results.
- 3High Heat is Your Friend: Maintain high heat throughout the stir-frying process. This helps to create that signature 'wok hei' (breath of the wok) flavor and keeps vegetables crisp.
- 4Adjust Spice to Taste: If you prefer more heat, increase the amount of red pepper flakes in the sauce, or add a dash of sriracha or chili garlic sauce at the end.
Adapt it for your goals.
Protein Swap
Replace chicken with 300g firm tofu (pressed and cubed), shrimp, or thinly sliced pork for different protein options. Adjust cooking times accordingly.
Vegetable MedleyVegetable Medley
Substitute or add other quick-cooking vegetables like broccoli florets, snow peas, mushrooms, or baby corn to customize the stir-fry to your liking.
Nutty Flavor BoostNutty Flavor Boost
For an extra layer of flavor, add 1 tablespoon of peanut butter or almond butter to the stir-fry sauce for a richer, nutty profile.
Why this is on our healthy list.
Lean Protein Source
Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and overall satiety, making this a filling and healthy meal.
Rich in Vitamins and Fiber
Snake gourd and other vegetables like bell peppers and carrots are packed with dietary fiber, vitamins (like Vitamin C and A), and minerals, supporting digestive health and boosting immunity.
Low in Calories and Fat
This stir-fry is naturally low in calories and fat, especially when served without excessive rice or noodles, making it a great option for weight management and a balanced diet.
Frequently asked questions
Snake gourd is a long, slender vegetable common in Asian cuisine, known for its mild, slightly bitter taste and tender texture. You can typically find it in Asian grocery stores or larger supermarkets with an international produce section.
