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Recipe: Zucchini Italian Style

This week’s recipe is a simple, but delicious Italian style zucchini stir-fry. Stir-fries are some of my favorite dishes to cook because they take little time to make, and it’s so easy to add tons of flavor with a little bit of effort. Zucchini and other types of summer squash are a great way to add color to dishes as well. The combination of onions and Italian herbs means that this stir-fry recipe will smell as good as it tastes! The black pepper will add a little bit of kick, while the cheese blends to create a creamy texture to accompany the crunch of the zucchini and onions.

Italian-style zucchini could be a great summer go-to for you and your family! While low in calories, this dish is loaded with Vitamin C. If you remember from previous recipes, Vitamin C is important to the growth and repair of skin, teeth, and bones. This recipe also contains a healthy dose of vitamin A. This nutrient is crucial for eye development and maintenance. Getting enough Vitamin A is important to keeping your eyes healthy and your vision strong! Zucchini, as well as other deeply colored fruits and vegetables like tomatoes, broccoli, carrots, and spinach are great sources of Vitamin A. Thankfully, zucchini is in peak season right now, so head on down to your local farmer’s market (or if you can, buy locally from a nearby grocery store) to get an awesome deal on the zucchini you buy for this recipe!

Ingredients:

2 tablespoons olive oil

1/2 cup chopped onions

4 medium zucchini trimmed

1 can no salt added stewed tomatoes

1/4 teaspoon mixed Italian herbs

1/4 teaspoon coarse ground black pepper

1/3 cup grated Parmesan cheese

Directions:

  1. Wash hands and assemble clean equipment. Heat oil in skillet.
  2. Add onion and zucchini; stir fry for about 1 minute.
  3. Add tomatoes, Italian herbs, salt and pepper and bring to a boil.
  4. Cover and steam 4 to 5 minutes or until zucchini is still slightly crisp.
  5. Stir in cheese and stir fry for about 30 seconds.

Nutritional Information:

Servings: 4

Calories: 161

Fat: 9 g

Saturated Fat: 2 g

Cholesterol: 6 mg

Sodium: 181 mg

Total Carbohydrate: 17 g

Fiber: 4 g

Sugar: 12 g

Protein: 5 g

Vitamin A: 18%

Calcium: 11%

Vitamin C: 75%

Iron 7%