Stir-Fried Zucchini

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Servings: 4 Difficulty: Intermediate
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Quick and tender-crisp zucchini stir-fry with a hint of sweetness
Stir-Fried Zucchini recipe image
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Stir-Fried Zucchini

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 48.3

Description

This simple stir-fried zucchini recipe highlights the fresh, mild flavor of summer squash with a quick high-heat cooking method. The zucchini is cut into uniform pieces and tossed in hot oil until lightly coated, then finished with a splash of water, salt, and a touch of sugar. The result is a tender-crisp vegetable side dish that is both light and satisfying. It pairs beautifully with grilled meats, rice bowls, or as a standalone vegan snack. Ready in under 30 minutes, this dish is perfect for busy weeknight dinners or as a low-calorie addition to any meal. The slight caramelization from the sugar adds depth, while the high heat preserves the vibrant green color and fresh texture of the zucchini.

Ingredients

Directions

  1. Wash and trim the ends off the zucchini.
  2. Cut zucchini into 1/4-inch thick slices or pieces.
  3. Place a 5-quart Dutch oven or wok over high heat.
  4. Add salad oil and heat until very hot, just before smoking.
  5. Add zucchini to the pan, stirring quickly and frequently to coat well and begin stir-frying.
  6. Add water, salt, and sugar to the pan.
  7. Reduce heat to medium-high.
  8. Continue stir-frying for 7 to 8 minutes, or until zucchini is tender-crisp.
  9. Serve immediately while hot.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 48.3kcal
% Daily Value *
Total Fat 4.0g7%
Saturated Fat 0.6g3%
Cholesterol 0.0mg0%
Sodium 7318.5mg305%
Total Carbohydrate 3.0g1%
Dietary Fiber 0.8g4%
Sugars 2.2g
Protein 0.9g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Variation: For a garlic flavor variation, use 1/4 cup salad oil and 1 large clove garlic, sliced. Cook the garlic in the oil until browned, discard the garlic pieces, and then proceed with the zucchini as directed above.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet to maintain texture.

Tip: Ensure the oil is sufficiently hot before adding the zucchini to achieve a nice sear rather than steaming the vegetables.

Keywords: zucchini, stir fry, vegetables, side dish, vegan, quick dinner, summer squash, low calorie, healthy, easy recipe, garlic variation, tender crisp, wok, dutch oven, savory
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