Zucchini Stir-Fry

 

Zucchini Stir-Fry

USDA MyPlate
Here is a quick, tasty way to serve up the summer bounty of squash. This simple recipe can be seasoned any way your family prefers. Quick cooking methods like stir-frying preserve the nutrients and color.
Prep Time 15 mins
Cook Time 10 mins
Course Side Dish, Veggie Side-Dish
Cuisine American
Servings 4
Calories 70 kcal

Ingredients
  

  • 1 tablespoon canola oil
  • 1 medium onion
  • 1 yellow squash
  • 1 medium zucchini
  • 1 red bell pepper
  • 1 clove garlic
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • Dash salt, to taste

Instructions
 

  • Wash all produce. Peel the onion and cut it into thin slices.
  • Slice the yellow squash and zucchini into thin round pieces. Chop red pepper. Finely chop garlic.
  • Heat the oil in a large frying pan. Add the onion slices. Cook over medium-high heat, stirring quickly for 1 minute.
  • Add yellow squash, zucchini, red pepper and garlic. Stir in the black pepper, basil, oregano and salt.
  • Stir and cook for 3 to 5 minutes until vegetables are just tender.

Notes

Smart Shopping Tips
  • Choose squash that is firm with smooth skin that doesn’t look shriveled. The skin is very thin and may have a few nicks and cuts. Avoid any with mold or soft spots.
  • Smaller squash will have fewer seeds and be more tender than larger squash.
  • Store squash in a plastic bag in the refrigerator. It will keep for 10 days or so, depending upon freshness at time of purchase.
 
Cooking & Serving Tips:
  • Use 1/2 teaspoon of Italian seasoning in place of oregano and basil.
  • Add in any vegetables you have on hand, such as tomatoes and mushrooms.
  • Stir in a few tablespoons of salsa for a little spice.
  • Sprinkle with a little Parmesan cheese before serving.
  • Toss in some chopped fresh herbs at the end of cooking, such as parsley or basil.
 

Nutrition

Serving: 0.5cupCalories: 70kcalCarbohydrates: 8gProtein: 2gFat: 4gSodium: 150mgPotassium: 376mgFiber: 2gSugar: 4gCalcium: 20mgIron: 0.7mg
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