Garlic and onion zucchini noodle stir-fry
Delight in a healthy and savory Garlic and Onion Zucchini Noodle Stir-Fry. Made with fresh zucchini, pungent garlic, and sweet onion, this quick and easy vegetarian dish is seasoned to perfection with salt and black pepper, all cooked in olive oil for a light yet flavorful meal.
- 14 Apr 2024
- Cook time 5 min
- Prep time 10 min
- 2 Servings
- 6 Ingredients
Garlic and onion zucchini noodle stir-fry is a delicious and healthy option that makes for a quick and easy meal. This dish is perfect for those who are looking to enjoy a low-carb alternative to traditional noodles while still savoring the rich flavors of garlic and onion. With just a few ingredients, you can create a satisfying and nutritious meal that is sure to become a household favorite.
Ingredients:
Instructions:
- Rinse the zucchini thoroughly under cold water. Cut off the ends and use a spiralizer to make zucchini noodles (zoodles). If you don’t have a spiralizer, you can julienne the zucchini into thin strips.
- Peel the onion and cut it into thin slices.
- Peel the garlic cloves and finely mince them.
- In a large skillet or wok, heat the 2 tablespoons of olive oil over medium heat. Allow the oil to get hot but not smoking.
- Add the sliced onions to the hot oil and sauté for about 3-5 minutes until they become translucent and slightly caramelized.
- Add the minced garlic to the skillet and stir continuously for about 30 seconds to 1 minute, being careful not to burn the garlic.
- Add the zucchini noodles to the skillet. Toss them gently with the onion and garlic mixture using tongs or a spatula.
- Season with 1 teaspoon of salt and 1 teaspoon of black pepper.
- Continue to cook, tossing occasionally, for about 3-5 minutes or until the zucchini noodles are just tender, but still hold a little bit of crunch (al dente). Overcooking will make them soggy.
- Once the zucchini noodles are cooked to your desired texture, remove the skillet from the heat.
- Transfer the stir-fry to serving plates or a serving dish.
- Serve the Garlic and Onion Zucchini Noodle Stir-Fry immediately while it’s hot. It can be enjoyed on its own or as a side dish.
Tips:
- Use a spiralizer to create even zucchini noodles, ensuring they cook uniformly.
- Don't overcook the zucchini noodles; they should be tender but still slightly firm to avoid becoming mushy.
- Feel free to add extra vegetables such as bell peppers, carrots, or mushrooms to enhance the flavors and nutritional value of the dish.
- For added protein, consider tossing in some cooked chicken, shrimp, or tofu towards the end of cooking.
- Finish with a squeeze of lemon juice or a sprinkle of grated Parmesan cheese for an extra burst of flavor.
This garlic and onion zucchini noodle stir-fry is a simple yet flavorful dish that is ready in no time. It is a great way to incorporate more vegetables into your diet and offers a lighter alternative to carb-heavy pasta. Enjoy it as a stand-alone meal or pair it with your favorite protein for a more substantial dinner. The fresh flavors of zucchini, garlic, and onion will make this a staple in your weekly meal rotation.
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 72kcal | 3% |
| Protein | |
| Protein 4.51g | 3% |
| Carbohydrates | |
| Carbohydrates 15g | 4% |
| Fiber 4.24g | 11% |
| Sugar 10g | 10% |
| Fat | |
| Fat 15g | 17% |
| Saturated 2.19g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 33mg | 6% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 1.53mg | 10% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 88ug | 21% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 60mg | 68% |
| Vitamin E 0.41mg | 3% |
| Vitamin K 16ug | 13% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 1.45mg | 13% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 930mg | 27% |
| Selenium, Se 0.99ug | 2% |
| Sodium, Na 1190mg | 79% |
| Zinc, Zn 1.15mg | 10% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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