I wanted something bold and flavorful, and I realized I hadn’t gone for a really garlicky, spicy dish in a while. This chicken more than delivered. The marinade gave it deep, rich flavor, and the final sear added just the right amount of texture. It’s a dramatic reminder that diabetes-friendly meals don’t have to be bland.
Originally, I’d planned to make this with green beans, but I let them sit in the fridge a little too long. So, squash it was. I’ll grab more green beans next week—lesson learned about using my fresh produce first before dipping into my freezer stash.
I made this on January 31, 2025, and I was really happy with how it turned out. The chicken was packed with flavor, the squash added a nice contrast, and I served it with riced cauliflower to keep things low-carb. Definitely one to make again!
Garlicky-Spicy Chicken with Zucchini, Yellow Squash & Pickled Turnips
This garlicky-spicy chicken is marinated for deep flavor, then seared to golden perfection with an optional crispy finish. It’s paired with a vibrant stir-fry of zucchini, yellow squash, and red bell pepper for a fresh contrast. Pickled turnips add a tangy bite, making this a balanced, bold, and satisfying low-carb meal.
Ingredients
For the Long-Marinated Garlicky-Spicy Chicken:
- 3 boneless skinless chicken thighs ~12 oz total
- 3 cloves garlic finely minced or grated (more for extra punch)
- 2 tbsp olive oil
- 1 ½ tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 ½ tsp smoked paprika
- 1 tsp red pepper flakes adjust for spice
- 1 tsp chili oil optional, for extra heat
For the Zucchini & Yellow Squash Stir-Fry:
- 1 cup zucchini sliced into half-moons (~¼-inch thick)
- 1 cup yellow squash sliced into half-moons (~¼-inch thick)
- ½ red bell pepper thinly sliced
- ½ red onion thinly sliced
- 1 tbsp olive oil
- 2 cloves garlic minced
- ½ tsp red pepper flakes or more for extra heat
- 1 tsp low-sodium soy sauce
- ½ tsp sesame oil optional, for finishing
For the Finishing Spice Boost:
- ½ tsp red pepper flakes
- 1 garlic clove finely minced
For Serving:
- ⅓ cup pickled turnips sliced
- 1 tbsp chopped fennel stalks optional, for garnish
- Lemon wedges to brighten up the flavors
Instructions
Marinate the Chicken
- In a bowl or zip-top bag, mix olive oil, garlic, soy sauce, rice vinegar, smoked paprika, red pepper flakes, and chili oil.
- Add chicken thighs and coat well.
- Seal and marinate in the fridge for 8 to 10 hours.
- Before cooking, remove from the fridge and let sit at room temperature for 10 minutes while you prep other ingredients.
Cook the Chicken
- Remove chicken from the marinade and pat dry with paper towels to ensure a good sear.
- Heat 1 ½ to 2 tablespoons olive oil in a cast iron or stainless steel pan over medium-high heat.
- Sear chicken undisturbed for 4 to 5 minutes on one side until deep golden brown.
- Flip the chicken and immediately reduce the burner to medium to prevent burning while the inside finishes cooking.
- Cook for 5 to 6 more minutes, or until the internal temp is 165°F.
- If the pan looks too dry, reduce heat to medium-low and add 1 tablespoon water to loosen browned bits and create a light sauce. Let it cook for 30 seconds to 1 minute, tossing the chicken to coat.
- In the last minute of cooking, add ½ teaspoon red pepper flakes and 1 minced garlic clove to the pan. Toss the chicken in it for 30 seconds to intensify the spice and garlic punch.
- Remove from heat and let rest loosely covered for 5 minutes while you cook the vegetables, before slicing.
Slice and Crisp the Chicken (Optional)
- After resting, slice the chicken into strips.
- Heat the same pan back to medium-high heat.
- Toss the sliced chicken back into the hot pan and let it sear for 1 to 2 minutes, stirring occasionally, until the edges crisp up slightly.
- Remove from heat and set aside until the vegetables are done, then serve immediately.
Stir-Fry the Zucchini & Yellow Squash
- In the same pan, heat olive oil and sauté red onion for 1 to 2 minutes until slightly softened.
- Add garlic and cook for 30 seconds until fragrant.
- Add zucchini and yellow squash. Stir-fry for 4 to 5 minutes over medium-high heat, stirring occasionally.
- Let them sit undisturbed for 1 to 2 minutes at the start to get light browning.
- Stir in red bell pepper, soy sauce, red pepper flakes, and sesame oil if using.
- Cook for another 1 to 2 minutes, just until everything is tender but not mushy.
Assemble & Serve
- Divide zucchini and yellow squash stir-fry among 3 plates.
- Top each plate with sliced (or crispy) chicken.
- Add pickled turnips on the side.
- Garnish with chopped fennel stalks and serve with lemon wedges.
Notes
Optional Adjustments
- Want it even spicier? Increase the chili oil or red pepper flakes.
- Extra crispy chicken? Let the sliced pieces sit undisturbed for 1 minute before stirring.
- More umami? Add a splash of fish sauce to the stir-fry.
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