Zucchini Stir Fry
Enjoy your zucchini bumper crop or farmers market bounty with this quick and easy vegetable side dish.
- Yield
- 4 servings
- Serving size
- 1 1/2 cup prepared stir fry, 1/4 of recipe
- Rating
- 3.28 of 5 (48 ratings)
Food groups
- Vegetables: 3/4 cups
Ingredients
- 1 tablespoon vegetable oil (or cooking oil of your choice)
- 1 medium onion
- 1 medium yellow squash
- 1 medium zucchini
- 1 red pepper
- 1/2 teaspoon black pepper
- 1/4 teaspoon basil
- 1/4 teaspoon oregano
Directions
- Wash hands with soap and water.
- Peel and chop the onion.
- Cut the yellow squash and zucchini into small pieces.
- Chop the red pepper into small pieces.
- Heat the oil in a frying pan.
- Add the onion.
- Cook over medium heat, stirring quickly for 1 minute.
- Add the spices and stir a few times.
- Add remaining vegetables and cook for 3 to 5 minutes until vegetables are just tender.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 72.69 |
| Total Fat | 3.9 g |
| Saturated Fat | 0.59 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 9.04 g |
| Dietary Fiber | 2.11 g |
| Total Sugars | 5.41 g |
| Added Sugars included | 0 g |
| Protein | 1.79 g |
| Calcium | 34 mg |
| Potassium | 339 mg |
| Sodium | 6.98 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 26 mg |
| Phosphorus | 50 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 51 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 67 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 12 mcg |
| Folate | 28 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 12 mg |
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Source
Recipe by: Pennsylvania Nutrition Education Network
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/zucchini-stir-fry. Federal works are public domain in the United States.