Zucchini Yellow Squash Stir Fry
Brighten up your dinner table with this quick and flavorful Zucchini Yellow Squash Stir Fry, a vibrant medley of tender-crisp zucchini and yellow squash sautéed to perfection in a luscious blend of sesame and olive oils. Enhanced with the bold flavors of garlic, soy sauce, and a dash of red pepper flakes for a subtle kick, this 20-minute recipe is a healthy, gluten-free side dish or light main course. Finished with fresh green onion and a sprinkle of optional sesame seeds, this stir fry is as visually stunning as it is delicious. Whether served alongside grilled proteins or over a bed of fluffy steamed rice, it’s a versatile, veggie-packed dish that’s sure to become a mealtime favorite.
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Recipe Information
Ingredients
- 2 medium zucchini
- 2 medium yellow squash
- 3 cloves garlic
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 0.5 teaspoons red pepper flakes
- 0.25 teaspoons black pepper
- to taste salt
- 2 green onions
- 1 teaspoon sesame seeds (optional)
Instructions
Wash the zucchini and yellow squash thoroughly under running water and pat them dry with a clean kitchen towel.
Slice the zucchini and yellow squash into thin, even rounds or half-moons, about 1/4 inch thick.
Peel and finely mince the garlic cloves.
Chop the green onions into small pieces, keeping the white and green parts separate.
Heat the olive oil and sesame oil in a large skillet or wok over medium heat.
Add the minced garlic, white parts of the green onions, and red pepper flakes to the skillet. Sauté for 1-2 minutes until fragrant, stirring frequently to prevent burning.
Increase the heat to medium-high and add the sliced zucchini and yellow squash to the skillet. Stir well to coat the vegetables in the oil and aromatics.
Cook the vegetables for 4-5 minutes, stirring occasionally, until they are tender but still slightly crisp.
Drizzle the soy sauce over the zucchini and squash, stirring to evenly distribute the flavor.
Add black pepper and salt to taste. Continue to stir-fry for another 1-2 minutes.
Remove the skillet from heat and garnish with the green parts of the green onions and sesame seeds, if using.
Serve the stir fry immediately as a side dish or over steamed rice for a light meal.
Nutrition Facts
Calories |
526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7255 mg | 315% | |
| Total Carbohydrate | 53.0 g | 19% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 39.8 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 224 mg | 17% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 2015 mg | 43% | |
*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.
