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Stir-Fried Zucchini

Stir-Fried Zucchini recipe image
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.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 48.3
Dietary: Gluten-free, Vegan, Vegetarian
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
  • 3 Zucchini, medium
  • 1 tablespoon Salad oil
  • 1/4 cup Water
  • 1 1/2 teaspoon Salt
  • 1/2 teaspoon Sugar
Directions
  1. 1
    Wash and trim the ends off the zucchini.
  2. 2
    Cut zucchini into 1/4-inch thick slices or pieces.
  3. 3
    Place a 5-quart Dutch oven or wok over high heat.
  4. 4
    Add salad oil and heat until very hot, just before smoking.
  5. 5
    Add zucchini to the pan, stirring quickly and frequently to coat well and begin stir-frying.
  6. 6
    Add water, salt, and sugar to the pan.
  7. 7
    Reduce heat to medium-high.
  8. 8
    Continue stir-frying for 7 to 8 minutes, or until zucchini is tender-crisp.
  9. 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
Read it online: https://www.chefs-mate.com/recipe/stir-fried-zucchini/