UNC Health Care

Low Sodium Zucchini Stir-Fry

In observance of Cervical Cancer Awareness month, we’re sharing valuable information about women’s health relating to cervical cancer. According to the American Cancer Society, diets with rich amounts of antioxidants, carotenoids, flavonoids, and folate found in fruits and vegetables can help the body fight and lower the risk of HPV infection. Learn to make this tasty and low sodium stir-fry recipe with a touch of basil, oregano and black pepper to add flavor!

Number of servings: 4

Nutritional information per 1 cup serving: 68 calories; 4 g total fat; 2 g protein; 8 g carbohydrates; 2 g dietary fiber; 0 g saturated fat; 0 mg cholesterol; 7 mg sodium.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion (medium)
  • 1 yellow squash
  • 1 zucchini (medium)
  • 1 red pepper
  • ½ teaspoon black pepper
  • ¼ teaspoon basil
  • ¼ teaspoon oregano

Directions

  1. Peel the onion. Cut it into thin slices.
  2. Slice the yellow squash into thin round pieces.
  3. Slice the zucchini into thin round pieces.
  4. Chop the red pepper into small pieces.
  5. Heat the oil in a frying pan or stir-fry pan. Add the onion slices.
  6. Cook over medium heat, stirring quickly for 1 minute.
  7. Add the spices and stir a few times.
  8. Add remaining vegetables and cook for 3 to 5 minutes until vegetables are just tender.

Recipe courtesy of the U.S. Department of Agriculture, recipefinder.nal.usda.gov.