Best 10 Healthy Italian Style Zucchini And Tomato Stir Fry Recipes

facebook share image   twitter share image   pinterest share image   E-Mail share image

Embark on a culinary journey to Italy with this delectable Zucchini and Tomato Stir-Fry, a symphony of flavors that will tantalize your taste buds. This healthy and vibrant dish is not only a feast for the senses but also a testament to the culinary prowess of Italian cuisine. As you delve into the depths of this recipe, you'll discover a harmonious blend of fresh zucchini, ripe tomatoes, aromatic herbs, and a medley of spices, all coming together in a symphony of flavors. This stir-fry is a versatile dish that can be enjoyed as a main course or as a delectable side. It's a perfect way to celebrate the bounty of summer vegetables and showcase the vibrant flavors of Italian cooking.

In addition to the main Zucchini and Tomato Stir-Fry recipe, this article also presents a delightful collection of complementary recipes to enhance your culinary experience. Discover the secrets of creating a refreshing Zucchini Salad with tangy Lemon Dressing, a crisp and colorful Zucchini and Corn Fritters, and a hearty Zucchini and Chickpea Curry. Each recipe is carefully crafted to highlight the unique flavors of zucchini, offering a range of textures and tastes that will leave you craving for more. Get ready to embark on a culinary adventure and immerse yourself in the vibrant flavors of Italian cuisine.

Let's cook with our recipes!

SAUTEED ZUCCHINI AND TOMATOES



Sauteed Zucchini and Tomatoes image

Fresh, colorful, and flavorful, this zucchini and tomatoes recipe is the ultimate side dish!

Provided by Holly Nilsson

Categories     Side Dish

Time 22m

Number Of Ingredients 11

1 tablespoon olive oil
½ cup onion (diced)
2 cloves garlic (minced)
1 large zucchini (cut into ½-inch cubes)
1 teaspoon dried parsley
¼ teaspoon dried basil
1 cup ripe tomatoes (diced, any variety)
½ teaspoon seasoned salt
½ teaspoon black pepper
1 ounce mozzarella cheese (shredded)
½ ounce parmesan cheese (shredded)

Steps:

  • Heat olive oil in a 10-inch skillet. Cook onion over medium heat until tender.
  • Add garlic, zucchini, parsley, and basil. Cook until zucchini is tender-crisp, about 5-6 minutes.
  • Add tomato, seasoned salt & pepper. Cook an additional 2-3 minutes.
  • Remove from heat, sprinkle with cheeses and cover with a lid*, rest 2-3 minutes, or until cheese melts.

Nutrition Facts : Calories 96 kcal, Carbohydrate 7 g, Protein 4 g, Fat 6 g, SaturatedFat 2 g, Cholesterol 8 mg, Sodium 401 mg, Fiber 2 g, Sugar 4 g, ServingSize 1 serving

EASY ZUCCHINI STIR-FRY



Easy Zucchini Stir-Fry image

Sliced zucchini, sweet onion, and diced tomatoes are stir-fried with garlic for a quick and easy Italian-tasting vegetable side dish. Goes great with grilled chicken breast, fish, or pasta. Ever since I have been making it, my husband can eat almost all of it in one sitting!

Provided by sheistyb

Categories     Side Dish     Vegetables     Tomatoes

Time 30m

Yield 4

Number Of Ingredients 7

1 tablespoon olive oil
1 tablespoon minced garlic
1 large sweet onion, thinly sliced
2 medium zucchini, halved and sliced
1 (14.5 ounce) can diced tomatoes
1 pinch Italian seasoning, or to taste
1 pinch salt and ground black pepper to taste

Steps:

  • Heat oil and garlic in a large skillet or wok over medium heat. Add onion and cook until almost translucent, about 5 minutes. Add zucchini and cook until zucchini is slightly crisp, but not mushy, stirring constantly, about 10 minutes. Add diced tomatoes and cook for 5 minutes more. Add Italian seasoning, salt, and pepper. Serve immediately.

Nutrition Facts : Calories 83.3 calories, Carbohydrate 10.5 g, Fat 3.6 g, Fiber 2.7 g, Protein 2.5 g, SaturatedFat 0.5 g, Sodium 209.7 mg, Sugar 5.8 g

STIR FRIED ITALIAN ZUCCHINI



Stir Fried Italian Zucchini image

With six simple ingredients and a large skillet, you can make Stir Fried Italian Zucchini, the perfect side dish for almost any dinner.

Provided by Barbara

Categories     Side Dish

Number Of Ingredients 6

2 oblong zucchini
1/3 cup olive oil
2 cloves minced garlic
1/2 teaspoon Italian seasoning blend
3/4 teaspoon sea salt (or Pink Himalayan Salt)
1/4 teaspoon black pepper

Steps:

  • Slice washed zucchini into thin slices.
  • Heat olive oil in a large skillet over medium heat; stir fry zucchini, stirring occasionally until it reaches your desired texture. (see notes)
  • Add minced garlic, and continue to saute for an additional 30-60 seconds.
  • Drain zucchini onto a paper-towel lined plate. Sprinkle with mixture of Italian seasoning, salt and pepper.

Nutrition Facts : Calories 162 kcal, Carbohydrate 1 g, Protein 1 g, Fat 18 g, SaturatedFat 2 g, Sodium 437 mg, Fiber 1 g, Sugar 1 g, ServingSize 1 serving

ITALIAN SAUSAGE AND ZUCCHINI STIR-FRY



Italian Sausage and Zucchini Stir-Fry image

I'm always looking for new recipes to put variety into our meals. I like this one especially because it doesn't call for too many ingredients and makes an attractive, natural dish. We recently moved into a log home in the country with plenty of room outdoors for a garden, and I plan to grow lots of vegetables to use in similar stir-fry dishes.

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 9

1 pound Italian sausage links, cut into 1/4-inch slices
1/2 cup chopped onion
4 cups julienned or coarsely shredded zucchini
2 cups seeded chopped tomatoes
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon hot pepper sauce
Grated Parmesan cheese

Steps:

  • In a large skillet, cook sausage and onion until meat is no longer pink; drain. , Stir in the zucchini, tomatoes, lemon juice, salt, oregano and pepper sauce. Cook, uncovered, for 5 minutes, stirring frequently. Garnish with cheese.

Nutrition Facts : Calories 231 calories, Fat 15g fat (5g saturated fat), Cholesterol 45mg cholesterol, Sodium 695mg sodium, Carbohydrate 11g carbohydrate (7g sugars, Fiber 3g fiber), Protein 14g protein.

ITALIAN STIR-FRY



Italian Stir-Fry image

Make and share this Italian Stir-Fry recipe from Food.com.

Provided by Chef Buggsy Mate

Categories     Penne

Time 35m

Yield 4 serving(s)

Number Of Ingredients 13

1 lb Italian sausage (I like to use hot)
2 cups penne pasta
1 1/2 tablespoons olive oil
3 -4 garlic cloves, minced
1 medium zucchini, sliced
1 medium onion, chopped
3 -4 roma tomatoes, seeded and chopped
1/4 cup chopped parsley
1/4 cup chopped basil
2 teaspoons oregano leaves
1/2 teaspoon fresh ground pepper
1/4 teaspoon salt
1/4-1/2 cup grated parmesan cheese

Steps:

  • Cook pasta according to package directions. Drain and keep warm.
  • Meanwhile in a stir-fry pan or large skillet heat olive oil. Crumble and cook Italian sausage until almost done.
  • Add garlic, zucchini and onion; stir-fry 2-3 minutes.
  • Add tomatoes, parsley, basil and the rest of the seasonings. Stir-fry an additional 1-2 minutes.
  • Remove from heat and stir in pasta. You could also plate the pasta and just serve the stir-fry over the top if desired.
  • Top with Parmesan cheese and serve immediately.

ITALIAN ZUCCHINI SAUTE



Italian Zucchini Saute image

This is just like Nonni used to make! Fresh zucchini, onions, and tomatoes sauteed with Italian seasonings make a perfect complement to any meal. Serve alone or over rice.

Provided by COLEE576

Categories     Side Dish     Vegetables     Tomatoes

Time 30m

Yield 4

Number Of Ingredients 7

½ cup olive oil
1 small white onion, sliced into thin wedges
1 (14.5 ounce) can diced tomatoes with juice
2 zucchinis, sliced
½ tablespoon Italian seasoning
1 tablespoon salt
1 teaspoon sugar

Steps:

  • Heat the olive oil in a skillet over medium heat. Stir in onion and cook until tender. Mix in tomatoes with juice and zucchini. Season with Italian seasoning and salt. Cook and stir until zucchini is tender. Mix in sugar and adjust seasonings to taste.

Nutrition Facts : Calories 288.1 calories, Carbohydrate 9.7 g, Fat 27.3 g, Fiber 2.5 g, Protein 2.3 g, SaturatedFat 3.8 g, Sodium 1914.6 mg, Sugar 6 g

ITALIAN STYLE SKILLET ZUCCHINI



Italian Style Skillet Zucchini image

This quick and easy stir fry is a colourful addition to grilled or roast meats. You can add extra garlic and basil at the end of cooking time.

Provided by Fluffy

Categories     Vegetable

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

2 tablespoons vegetable oil
4 medium zucchini
1 large onion, chopped
1/2 cup chicken stock or 1/2 cup water
2 medium tomatoes, coarsely chopped
1/4 cup fresh basil or 1 tablespoon dried basil
2 garlic cloves, minced
1/4 teaspoon pepper
1/4 cup grated parmesan cheese

Steps:

  • Cut zucchini in half lengthwise into 1/2 inch slices.
  • In large skillet over medium hi cook zucchini and onion in oil for 2 to 3 minutes stirring until just beginning to brown.
  • Add stock; Reduce heat and simmer 4 to 5 minutes or until evaporated and zucchini is tender crisp.
  • In medium bowl combine tomatoes basil garlic and pepper; stir in zucchini and heat for 1 minute.
  • Sprinkle with cheese.

Nutrition Facts : Calories 148.5, Fat 9.1, SaturatedFat 2.1, Cholesterol 5.5, Sodium 119.8, Carbohydrate 13.7, Fiber 3.6, Sugar 6.7, Protein 5.8

STIR-FRIED ZUCCHINI



Stir-Fried Zucchini image

I plant many vegetables to use in cooking. Tomatoes, cucumbers and zucchini are among our favorites. That is why this zucchini stir-fry is so popular at our house. -Deborah Elliot, Ridge Spring, South Carolina

Provided by Taste of Home

Categories     Side Dishes

Time 10m

Yield 8 servings.

Number Of Ingredients 6

2 pounds sliced zucchini
2 garlic cloves, minced
1/4 cup olive oil
1 teaspoon salt
1/2 teaspoon Italian seasoning
1/4 teaspoon pepper

Steps:

  • In a large skillet, saute the zucchini and garlic in oil until zucchini is crisp-tender, about 5 minutes. Sprinkle with seasonings. Serve immediately.

Nutrition Facts : Calories 77 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 299mg sodium, Carbohydrate 4g carbohydrate (2g sugars, Fiber 1g fiber), Protein 1g protein.

ZUCCHINI AND TOMATO STIR FRY



ZUCCHINI AND TOMATO STIR FRY image

This quick simple and easy side dish came about as a result of what fresh veggies I had in the fridge. I didn't want them to spoil so I washed and cut them up together added some sliced onions and added them to a hot skillet with EVOO. They cook quickly and they are so tasty when combined together. My daughter Briana likes to...

Provided by Rose Mary Mogan

Categories     Vegetables

Time 30m

Number Of Ingredients 8

3 medium zucchinis halved then sliced
4 medium fresh roma tomatoes, cut into eights
1 large onion sliced and rings seperated
5-6 medium mini sweet peppers, cut into ringlets
1-11/2 tsp steak seasoning
1 tsp granulated garlic
1/3-1/2 c feta cheese crumbles or cheese of choice, optional
3 Tbsp extra virgin olive oil

Steps:

  • 1. Prep veggies combine and place in a large bowl.
  • 2. Add extra virgin olive oil to a large skillet and heat over medium high heat. Then add in the vegetables and saute until crisp tender. Add in the spices and stir. Add in cheese crumbles if desired and serve while still hot.
  • 3. Serve as a side to your favorite Main Entree, We had a Bone In Center Cut Pork Roast. & Mac & Cheese with Diced Tomatoes, both recipe are already posted here.

ITALIAN ZUCCHINI



Italian Zucchini image

I make this hot vegetable dish quite often in summer when zucchini is abundant. Garden-fresh sliced onion and tomato add a tasty touch.-Christopher Gordon, Springfield, Missouri

Provided by Taste of Home

Categories     Side Dishes

Time 1h10m

Yield 4 servings.

Number Of Ingredients 7

4 cups sliced zucchini
1 medium onion, sliced into rings
2 medium tomatoes, sliced
1 lemon, quartered
1-1/2 teaspoon Italian seasoning
3/4 teaspoon crushed red pepper flakes
1 tablespoon butter

Steps:

  • In a greased 2-1/2-qt. casserole, layer on-third of the zucchini, onion and tomatoes. Squeeze one lemon quarter over all. Sprinkle with 1/2 teaspoon Italian seasoning and 1/4 teaspoon red pepper flakes. Repeat layers. Dot with butter. Squeeze remaining lemon over all. Cover and bake at 350° for 1 hour or until vegetables are tender. Serve immediately.

Nutrition Facts :

Tips:

  • Choose firm, tender zucchini: Overripe zucchini can be mushy and watery.
  • Use a variety of colors of bell peppers: This will add visual appeal and flavor to the dish.
  • Don't overcrowd the pan: This will prevent the vegetables from cooking evenly.
  • Cook the vegetables over high heat: This will help to preserve their鮮豔的 color and crunch.
  • Season the vegetables generously: Italian seasoning, garlic powder, and salt and pepper are all good options.
  • Serve the stir-fry immediately: This is when it is at its best.

Conclusion:

This healthy Italian-style zucchini and tomato stir-fry is a quick and easy weeknight meal that is packed with flavor. The zucchini, bell peppers, and tomatoes are all healthy and affordable vegetables that are in season during the summer months. The stir-fry is also a good source of protein and fiber. Serve it over rice, pasta, or quinoa for a complete meal.

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »

    #60-minutes-or-less     #time-to-make     #course     #main-ingredient     #cuisine     #preparation     #main-dish     #side-dishes     #vegetables     #european     #diabetic     #italian     #dietary     #egg-free     #free-of-something     #tomatoes

Related Topics