Heart-Healthy Stir-Fried Zucchini
Elevate your vegetable game with this quick and delicious Heart-Healthy Stir-Fried Zucchini recipe! Packed with nutritious zucchini slices, this dish is stir-fried to perfection in heart-friendly extra virgin olive oil and flavored with fragrant garlic, tangy lemon juice, and low-sodium soy sauce for a light yet savory taste. A sprinkle of freshly ground black pepper and a garnish of vibrant parsley add a delightful finish to this easy-to-make, 20-minute side dish. Perfect for serving alongside grilled proteins or on top of fiber-rich quinoa or brown rice, this recipe is a great choice for those seeking flavorful, low-calorie meals that promote cardiovascular health. Simple, wholesome, and ready in minutes, this stir-fry will easily become a staple in your kitchen!
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Recipe Information
Ingredients
- 4 medium Zucchini
- 2 tablespoons Olive oil (extra virgin)
- 3 cloves Garlic cloves (minced)
- 1 tablespoon Low-sodium soy sauce
- 0.5 teaspoon Freshly ground black pepper
- 1 tablespoon Lemon juice (freshly squeezed)
- 2 tablespoons Chopped fresh parsley
Instructions
Wash the zucchini thoroughly under running water. Using a sharp knife or mandoline slicer, cut the zucchini into thin round slices or half-moons, depending on your preference.
Heat a large nonstick skillet or wok over medium heat. Once hot, add the olive oil and allow it to warm up for about 30 seconds.
Add the minced garlic to the skillet and stir for 1-2 minutes until fragrant. Be careful not to let the garlic burn.
Increase the heat to medium-high and add the sliced zucchini to the skillet. Stir well to coat the zucchini evenly with the olive oil and garlic.
Stir-fry the zucchini for 5-7 minutes, stirring occasionally, until the zucchini is tender but still has a slight crunch. Avoid overcooking to retain the nutrients and texture.
Drizzle the low-sodium soy sauce and freshly squeezed lemon juice over the zucchini. Sprinkle with freshly ground black pepper and stir to combine. Cook for an additional 1-2 minutes to blend the flavors.
Remove the skillet from heat and transfer the stir-fried zucchini to a serving dish. Garnish with freshly chopped parsley.
Serve immediately as a side dish or over brown rice or quinoa for a more substantial meal. Enjoy your heart-healthy stir-fried zucchini!
Nutrition Facts
Calories |
392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 629 mg | 27% | |
| Total Carbohydrate | 30.4 g | 11% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 16.4 g | ||
| Protein | 11.3 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 2205 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
