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Stir-fries are one of my biggest mommy hacks. They are full of flavor and ready in minutes for a quick and easy meal. Moreover, they only use one pan for fewer dishes. It’s a win-win for everyone (especially mom!).
This sausage and zucchini stir fry is one of my family’s summer favorites. Good use is made of the summer squash that is so plentiful at this time of year. If you have a few in your garden, you know what I mean. You can also find it at the farmer’s market and store it for fairly cheap in the summer as well.
Not only does this side dish only require one pan, but you can also customize it to your liking. Since it’s a sausage-based recipe, it makes a great quick breakfast. It is also egg-free, dairy-free, gluten-free and a good source of protein and vegetables.
Zucchini Stir Fry Flavor Options
As with any stir-fry dish, you can customize this to your preferences with different herbs and spices. You can even mix up the meat or veggies depending on your favorites and what you have on hand.
For an Asian twist, add a few cloves of garlic and fresh ginger. Finish it off with red pepper flakes, sesame seeds and a dash of sesame oil. Some Chinese-inspired stir-fry recipes call for low-sodium soy sauce or Bragg’s Aminos, but I try to avoid soy. Coconut aminos are a healthier (and just as tasty!) soy sauce substitute.
Want to make your zucchini stir-fry Italian? Add some chopped peppers, Italian herbs and garnish with Parmesan cheese and olive oil. You can even replace the sausage with chicken breast and make chicken stir fry. There are so many options here!
Preparing the vegetables
I used to peel my summer squash sometimes, but that’s not necessary. The rind contains nutritious vitamins and fiber, so I just leave it on, especially if the summer squash is homegrown. If your pumpkin is larger and has a harder skin, you can peel it if desired.
I also use zucchini slices, whole or half moons, in this recipe. The crescent slices cook a little faster if you’re in a hurry and they are more bite-sized. It’s simple enough: just cut the ends off the pumpkin and cut them in half lengthwise before slicing each half. The onions are also thinly sliced for faster cooking. Everything about this recipe is quick and easy!
Make it more exciting
Here are some homemade spice blends you can try with this recipe. Change up the veggies (and even the proteins!) to create your own custom version!
![zucchini stir fry](https://wellnessmama.com/wp-content/uploads/Sausage_Squash_Stir-Fry2-200x200.jpg)
Recipe for stir-fry sausage and zucchini
A simple one-pan stir-fry that both kids and adults will love.
Portions
Instructions
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Cook the sausage slices in a large frying pan or wok over medium heat until well cooked and brown.
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Remove the sausage from the pan and set aside.
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Turn the heat to medium high and fry the onion slices until soft.
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Add the zucchini or other summer squash, butter and herbs to the onions.
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Cook the zucchini for another 5 minutes or until the squash is tender (not mushy).
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Return the sausage to the pan and cook until hot.
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To enjoy!
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Nutrition facts
Recipe for stir-fry sausage and zucchini
Quantity per serving (1 serving)
Calories 419
Calories from fat 297
% Daily Value*
Fat 33g51%
Saturated fat 12 g75%
Trans fat 0.4 g
Polyunsaturated fat 4g
Monounsaturated fat 14 g
Cholesterol 89mg30%
Sodium 758 mg33%
Potassium 755 mg22%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 6g7%
Egg white 20g40%
Vitamin A 469IE9%
Vitamin C 31 mg38%
Calcium 51 mg5%
Iron 2mg11%
*Percent Daily Values are based on a 2,000 calorie diet.
Comments
Use the herbs you like best for this stir-fry dish!
We make stir fries quite often and even make them for breakfast. I love that they are easy, quick and nutritious. Some of our other favorites include:
What is your favorite “one pan” meal? Tell me in the comments below!