U.S. flag

An official website of the United States government

Summer Squash Stir Fry

Summer Squash Stir Fry

32 Ratings
32 Ratings
Recipe Image
Summer Squash Stir Fry
Makes: 4 Servings
Total Cost: $$$$

Jazz up this summer dish by adding cumin, garlic powder, or fresh basil.

Ingredients

  • 1 tablespoon olive oil (or other vegetable oil)
  • 1 small onion, chopped
  • 2 cups summer squash (washed and sliced)
  • 1 cup carrots, thinly sliced
  • seasonings, to taste (optional)

Directions

1. In a skillet (the larger the better), heat oil on medium-high heat.

2. Add onion and stir fry until onion is clear and begins to brown.

3. Add carrots and stir until carrots are tender and crisp. Add squash and cook for about 2 minutes. Lower heat.

4. Add seasonings of choice. Cook for 2 more minutes. Serve as a side dish.
 

Notes

Suggested seasonings (if using): garlic powder, pepper, cumin, thyme, basil, or oregano
Fresh basil is wonderful with this.

Learn more about:
- Onions
- Summer squash
- Carrots

Source:

Connecticut Food Policy Council

Nutrition Information

Serving Size: 1/2 cup, 1/4 of recipe
Nutrients Amount
Total Calories 59
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 24 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 23 mg
Iron 0 mg
Potassium 276 mg
N/A - data is not available
Nutrients Amount
Total Calories 59
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 1 g
Minerals
Calcium 23 mg
Potassium 276 mg
Sodium 24 mg
Copper 50 mcg
Iron 0 mg
Magnesium 15 mg
Phosphorus 38 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 273 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 13 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 26 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 8 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 3/4 cups

Write a review

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips for your baby or toddler on Amazon Alexa devices or the free Alexa app.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025