Zucchini Stir Fry
Enjoy your zucchini bumper crop or farmers market bounty with this quick and easy vegetable side dish.
- 4 Servings
- Less than $3.00
Zucchini Stir Fry
Enjoy your zucchini bumper crop or farmers market bounty with this quick and easy vegetable side dish.
- 4 Servings
- Less than $3.00
Ingredients
- 1 tablespoon vegetable oil
- 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
Steps
1
Wash hands with soap and water.
2
Peel and chop the onion.
3
Cut the yellow squash and zucchini into small pieces.
4
Chop the red pepper into small pieces.
5
Heat the oil in a frying pan. Add the onion.
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.
Ingredients
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 |
| 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 mg |
| 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 |
Source:
- Pennsylvania Nutrition Education Network