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Zucchini Stir Fry

Zucchini Stir Fry

42 Ratings
42 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Enjoy your zucchini bumper crop or farmer's market bounty with this quick and easy vegetable side dish.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion (medium)
  • 1 yellow squash
  • 1 zucchini (medium)
  • 1 red pepper
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon basil
  • 1/4 teaspoon oregano

Directions

  1. Peel the onion. Cut it into thin slices.
  2. Slice the yellow squash into thin round pieces.
  3. Slice the zucchini into thin round pieces.
  4. Chop the red pepper into small pieces.
  5. Heat the oil in a frying pan or stir-fry pan. Add the onion slices.
  6. Cook over medium heat, stirring quickly for 1 minute.
  7. Add the spices and stir a few times.
  8. Add remaining vegetables and cook for 3 to 5 minutes until vegetables are just tender.

Notes

Source:

Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

Nutrition Information

Serving Size: 1 1/2 cup prepared stir fry, 1/4 of recipe
Nutrients Amount
Total Calories 68
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 7 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 2 g
Vitamin D 0 mcg
Calcium 28 mg
Iron 1 mg
Potassium 366 mg
N/A - data is not available
Nutrients Amount
Total Calories 68
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 8 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 2 g
Minerals
Calcium 28 mg
Potassium 366 mg
Sodium 7 mg
Copper 73 mcg
Iron 1 mg
Magnesium 25 mg
Phosphorus 54 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 57 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 57 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 45 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 11 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025