Summer Zucchini Stir-Fry

Gluten Free
Dairy Free
Health score
23%
Summer Zucchini Stir-Fry
25 min.
6
135kcal

Suggestions


As the warm sun graces us with its presence, there's nothing quite like a vibrant Summer Zucchini Stir-Fry to celebrate the season's bounty. This delightful dish is not only a feast for the eyes but also a wholesome addition to your table, perfect for those seeking gluten-free and dairy-free options. With a medley of fresh ingredients, including sweet corn, tender zucchini, and vibrant peas, this stir-fry captures the essence of summer in every bite.

In just 25 minutes, you can whip up a colorful side dish that complements any meal, whether it's a backyard barbecue or a cozy family dinner. The combination of Tuscan seasoning, coarse sea salt, and freshly ground pepper elevates the natural flavors of the vegetables, creating a harmonious blend that will leave your taste buds dancing. Plus, with only 135 calories per serving, you can indulge guilt-free!

Gather your loved ones around the table and enjoy the fresh, crisp flavors of summer with this easy-to-make stir-fry. It's not just a dish; it's a celebration of the season's freshest produce, bringing joy and nourishment to your dining experience. So, roll up your sleeves and get ready to savor the taste of summer with this delightful recipe!

Ingredients

  •  ears corn fresh sweet cleaned
  • tablespoons olive oil with olive oil & sea salt lakes®
  •  zucchini cut into chunks
  • medium onion halved thinly sliced
  • 12 oz peas fresh hulled
  • 1.5 teaspoons penzey's southwest seasoning 
  • 0.3 teaspoon sea salt 
  • 0.3 teaspoon pepper freshly ground

Equipment

  • frying pan

Directions

  1. Cut kernels off ears of corn. In 12-inch skillet, melt butter over medium heat.
  2. Add corn, zucchini, onion and peas. Cook 3 to 5 minutes, stirring occasionally, until vegetables begin to soften.
  3. Sprinkle Tuscan seasoning, salt and pepper over mixture. Cook about 10 minutes longer, stirring occasionally, until vegetables are tender.

Nutrition Facts

Calories135kcal
Protein14.29%
Fat34.74%
Carbs50.97%

Properties

Glycemic Index
20.56
Glycemic Load
2.8
Inflammation Score
-7
Nutrition Score
12.105652207914%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:134.89kcal
6.74%
Fat:5.58g
8.59%
Saturated Fat:0.86g
5.4%
Carbohydrates:18.42g
6.14%
Net Carbohydrates:13.08g
4.76%
Sugar:7.55g
8.39%
Cholesterol:0mg
0%
Sodium:110.61mg
4.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.17g
10.33%
Vitamin C:37.8mg
45.82%
Vitamin K:27.64µg
26.32%
Manganese:0.49mg
24.65%
Fiber:5.34g
21.37%
Folate:71.55µg
17.89%
Vitamin B1:0.24mg
15.83%
Vitamin B6:0.27mg
13.27%
Vitamin A:642.3IU
12.85%
Potassium:433.33mg
12.38%
Phosphorus:120.03mg
12%
Magnesium:46.88mg
11.72%
Vitamin B3:2.09mg
10.45%
Iron:1.76mg
9.77%
Vitamin B2:0.16mg
9.67%
Copper:0.17mg
8.34%
Zinc:1.12mg
7.44%
Vitamin E:1.07mg
7.16%
Calcium:49.6mg
4.96%
Vitamin B5:0.44mg
4.42%
Selenium:1.48µg
2.12%