Heart-Healthy Stir-Fried Zucchini
Brighten up your weeknight dinners with this quick and flavorful Heart-Healthy Stir-Fried Zucchini! Bursting with the fresh goodness of tender zucchini slices, this easy recipe is seasoned with aromatic garlic, a dash of fresh lemon juice, and a hint of low-sodium soy sauce for a perfectly balanced savory-citrus finish. Cooked in heart-smart extra virgin olive oil and garnished with freshly chopped parsley, it’s a nutrient-packed side dish that’s ready in just 20 minutes. This recipe is perfect for those seeking a low-calorie, low-sodium option that doesn’t skimp on flavor. Serve it as a vibrant accompaniment or elevate it into a light main course by pairing it with whole grains like brown rice or quinoa. Enjoy a wholesome and delicious way to support your heart health!
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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
Directions
Step 1
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.
Step 2
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.
Step 3
Add the minced garlic to the skillet and stir for 1-2 minutes until fragrant. Be careful not to let the garlic burn.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
Remove the skillet from heat and transfer the stir-fried zucchini to a serving dish. Garnish with freshly chopped parsley.
Step 8
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
| Serving size | (869.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 548.0 |
| Total Fat 29.4g | 0% |
| Saturated Fat 4.6g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 0mg | 0% |
| Sodium 7969.6mg | 0% |
| Total Carbohydrate 65.3g | 0% |
| Dietary Fiber 7.6g | 0% |
| Total Sugars 55.1g | |
| Protein 11.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 182.4mg | 0% |
| Iron 4.6mg | 0% |
| Potassium 1939.7mg | 0% |
Source of Calories