Healthy Italian Style Zucchini and Tomato Stir Fry

May 09, 2023May 9, 20230 14
Healthy Italian Style Zucchini and Tomato Stir Fry
in Main

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can diced tomatoes
2 small zucchini ( small to medium size )
1/2 cup black olives , sliced
5 garlic cloves , chopped
1 1 cup chicken broth or 1 cup vegetable broth
2 -3 tablespoons canola oil
1 -2 tablespoon italian seasoning
1 teaspoon cumin
salt , to taste
1/4 teaspoon chili powder
1/4 teaspoon cayenne pepper ( optional )
1/2 cup walnuts , chopped ( optional )
cooked brown rice ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
245
Sugar
7g
Fat
16g
This Healthy Italian Style Zucchini and Tomato Stir Fry is a tasty and nutritious dish that's perfect for a quick weeknight dinner. The combination of zucchini, tomatoes, and black olives creates a savory and satisfying flavor profile that's hard to resist. Whether you're a vegetarian or just looking for a healthy and delicious meal, this recipe is sure to impress. The addition of brown rice provides a source of complex carbohydrates, which can help regulate blood sugar levels and keep you feeling full for longer. Don't forget to add a protein source, such as grilled chicken or tofu, if desired.

Instructions

1.Heat the oil in a large skillet or wok over medium heat.
2.Add the garlic and sauté for a few seconds.
3.Add the zucchini and black olives and stir-fry for 4-5 minutes until the zucchini is tender-crisp.
4.Add the canned tomatoes, broth, Italian seasoning, cumin, salt, chili powder, and cayenne pepper.
5.Bring to a boil, reduce heat, and simmer for 5-10 minutes until the sauce has thickened.
6.Add the walnuts, if using.
7.Serve over cooked brown rice, if desired.

PROS

Healthy and packed with flavor, this Italian Style Zucchini and Tomato Stir Fry is loaded with vitamins and minerals.

It’s a delicious and easy way to incorporate more vegetables into your diet.

CONS

This dish may not be filling enough for those who are used to a meat-based diet.
It may require additional protein or side dishes to make it a complete meal.

HEALTH & BENEFITS

Zucchini is low in calories but high in fiber, making it an excellent choice for weight management. It’s also packed with vitamins and minerals, including vitamin C, potassium, and magnesium. The garlic in this dish has been linked to reducing inflammation and promoting heart health. The canned tomatoes provide a good source of lycopene, a powerful antioxidant that may reduce the risk of certain types of cancer.

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