Chinese · lunch, dinner
Garlic Chicken Zucchini Noodles (Low-Carb Chow Mein)
Video by Seonkyoung Longest on YouTube · Open on YouTube
- Low carb (9.8 g net carbs) but not keto: 45% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free with a swap: Use tamari and a gluten-free oyster sauce, to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Zucchini noodles stand in for chow mein noodles, so a serve has about 10 g net carbs and over 25 g protein from the chicken breast, plus vitamin C from the zucchini.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 16
Method
Tap a time to watch that step in the video.
- Spiralise the zucchini, put the noodles in a strainer over a bowl, toss with a generous pinch of salt and leave about 5 minutes to draw out water. 0:36
- Slice the chicken thinly and toss with 1 tbsp oyster sauce, the rice wine and a pinch of pepper. Set aside. 1:13
- Chop the garlic, ginger and green onions and slice the chilli. Whisk the remaining oyster sauce with the soy sauce, chicken stock and cornstarch. 1:29
- Tip away the liquid from the zucchini and pat the noodles dry with paper towels — don't rinse them. 1:50
- Heat a large skillet over high heat with 1 tbsp oil and stir-fry the chicken until just cooked through, then remove it so it stays juicy. 2:18
- Add the other 2 tbsp oil and stir-fry the garlic, ginger, green onion and chilli for about a minute until fragrant. Stir the sauce again and pour it in. 2:45
- When the sauce bubbles, add the zoodles and toss to coat, then add the chicken, turn off the heat and sprinkle with sesame seeds. 3:36
Tip. A lean low-carb stir-fry rather than a keto one. Salting and patting the zoodles dry keeps the sauce from going watery. Thigh fillets or prawns work too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 14%
- Protein 40%
- Fat 46%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High52%
46 mg a serve, mostly from zucchini (87%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High52%
0.9 mg a serve, mostly from chicken breasts (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High41%
23 µg a serve, mostly from chicken breasts (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High28%
34 µg a serve, mostly from green onions (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source19%
900 mg a serve, mostly from zucchini (65%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source19%
78 mg a serve, mostly from zucchini (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source17%
70 µg a serve, mostly from zucchini (77%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source16%
0.3 g a serve, mostly from zucchini (45%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc Source15%
1.7 mg a serve, mostly from chicken breasts (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source13%
2.3 mg a serve, mostly from zucchini (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source13%
2 mg a serve, mostly from avocado oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source13%
0.3 µg a serve, mostly from chicken breasts (82%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 3
Calcium6%
83 mg a serve, mostly from zucchini (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
34 µg a serve, mostly from zucchini (66%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from chicken breasts (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Seonkyoung Longest; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.