Best 5 Healthy Italian Style Zucchini And Tomato Stir Fry Recipes
Are you in search of a healthy and flavorful dish that combines the vibrant flavors of Italy with the goodness of fresh vegetables? Look no further than this zucchini and tomato stir fry. This delectable recipe not only tantalizes your taste buds but also nourishes your body with an abundance of vitamins, minerals, and antioxidants. Get ready to embark on a culinary journey that celebrates the essence of Italian cuisine while promoting a healthy lifestyle.
Here are our top 5 tried and tested recipes!
HEALTHY ITALIAN STYLE ZUCCHINI AND TOMATO STIR FRY
Delicious way to eat your veggies! I Love the flavors in this and my kids gobbled it up. We like to eat it over brown rice, but I think it would be nice on its own as well. Recipe created by hubby Jason.
Provided by Enjolinfam
Categories Vegetable
Time 40m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Heat canola oil in pan with zuccini on medium high until they begin to brown.
- Move zuccini one side of the pan, add more oil, and cook garlic for about 3-5 minutes or until they begin to brown.
- Add all remaining ingredients (except optional walnuts and brown rice!) and simmer for about 15-20 minutes.
- Take off the stove and stir in the walnuts if using them.
- Serve and enjoy by itself or over cooked brown rice.
Nutrition Facts : Calories 125.4, Fat 9.2, SaturatedFat 0.8, Sodium 378.6, Carbohydrate 11.1, Fiber 2.8, Sugar 4.9, Protein 2
ITALIAN SAUSAGE AND ZUCCHINI STIR-FRY
I'm always looking for new recipes to put variety into our meals. I like this one especially because it doesn't call for too many ingredients and makes an attractive, natural dish. We recently moved into a log home in the country with plenty of room outdoors for a garden, and I plan to grow lots of vegetables to use in similar stir-fry dishes.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large skillet, cook sausage and onion until meat is no longer pink; drain. , Stir in the zucchini, tomatoes, lemon juice, salt, oregano and pepper sauce. Cook, uncovered, for 5 minutes, stirring frequently. Garnish with cheese.
Nutrition Facts : Calories 231 calories, Fat 15g fat (5g saturated fat), Cholesterol 45mg cholesterol, Sodium 695mg sodium, Carbohydrate 11g carbohydrate (7g sugars, Fiber 3g fiber), Protein 14g protein.
ITALIAN STYLE SKILLET ZUCCHINI
This quick and easy stir fry is a colourful addition to grilled or roast meats. You can add extra garlic and basil at the end of cooking time.
Provided by Fluffy
Categories Vegetable
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Cut zucchini in half lengthwise into 1/2 inch slices.
- In large skillet over medium hi cook zucchini and onion in oil for 2 to 3 minutes stirring until just beginning to brown.
- Add stock; Reduce heat and simmer 4 to 5 minutes or until evaporated and zucchini is tender crisp.
- In medium bowl combine tomatoes basil garlic and pepper; stir in zucchini and heat for 1 minute.
- Sprinkle with cheese.
Nutrition Facts : Calories 148.5, Fat 9.1, SaturatedFat 2.1, Cholesterol 5.5, Sodium 119.8, Carbohydrate 13.7, Fiber 3.6, Sugar 6.7, Protein 5.8
EASY ZUCCHINI STIR-FRY
Sliced zucchini, sweet onion, and diced tomatoes are stir-fried with garlic for a quick and easy Italian-tasting vegetable side dish. Goes great with grilled chicken breast, fish, or pasta. Ever since I have been making it, my husband can eat almost all of it in one sitting!
Provided by sheistyb
Categories Side Dish Vegetables Tomatoes
Time 30m
Yield 4
Number Of Ingredients 7
Steps:
- Heat oil and garlic in a large skillet or wok over medium heat. Add onion and cook until almost translucent, about 5 minutes. Add zucchini and cook until zucchini is slightly crisp, but not mushy, stirring constantly, about 10 minutes. Add diced tomatoes and cook for 5 minutes more. Add Italian seasoning, salt, and pepper. Serve immediately.
Nutrition Facts : Calories 83.3 calories, Carbohydrate 10.5 g, Fat 3.6 g, Fiber 2.7 g, Protein 2.5 g, SaturatedFat 0.5 g, Sodium 209.7 mg, Sugar 5.8 g
ITALIAN ZUCCHINI SAUTE
This is just like Nonni used to make! Fresh zucchini, onions, and tomatoes sauteed with Italian seasonings make a perfect complement to any meal. Serve alone or over rice.
Provided by COLEE576
Categories Side Dish Vegetables Tomatoes
Time 30m
Yield 4
Number Of Ingredients 7
Steps:
- Heat the olive oil in a skillet over medium heat. Stir in onion and cook until tender. Mix in tomatoes with juice and zucchini. Season with Italian seasoning and salt. Cook and stir until zucchini is tender. Mix in sugar and adjust seasonings to taste.
Nutrition Facts : Calories 288.1 calories, Carbohydrate 9.7 g, Fat 27.3 g, Fiber 2.5 g, Protein 2.3 g, SaturatedFat 3.8 g, Sodium 1914.6 mg, Sugar 6 g
Tips:
- Select the right zucchini: Choose firm and tender zucchini with a deep green color and no blemishes or bruises. Smaller zucchini are generally more flavorful and have fewer seeds.
- Use high-quality olive oil: Extra virgin olive oil is the best choice for stir-frying as it has a robust flavor and can withstand high temperatures.
- Slice the zucchini thinly: This will help them cook evenly and quickly.
- Don't overcrowd the pan: Cooking the zucchini in batches will prevent them from steaming and becoming soggy.
- Season the zucchini well: Salt, pepper, and garlic powder are all great options for seasoning zucchini.
- Add other vegetables: Feel free to add other vegetables to the stir-fry, such as bell peppers, onions, or mushrooms.
- Serve immediately: Zucchini is best served immediately after cooking to preserve its vibrant color and flavor.
Conclusion:
This simple and delicious zucchini and tomato stir-fry is a great way to enjoy this versatile vegetable. With its vibrant colors, fresh flavors, and healthy ingredients, it's a dish that you'll want to make again and again. Serve it as a side dish, main course, or even a light lunch. Enjoy!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #main-dish #side-dishes #vegetables #european #diabetic #italian #dietary #egg-free #free-of-something #tomatoes
You'll also love
