Spiralized Zucchini Noodle Stir-Fry
Looking for a light yet satisfying dish that sings with vibrant flavors and fits beautifully into your healthy lifestyle?
Dive into our Spiralized Zucchini Noodle Stir-Fry, a dish where simplicity and nutrition dance on your palate.
It’s perfect for those bustling weeknights or a peaceful weekend meal,
ready in just 20 minutes. Each twirl of zucchini noodle is coated in a savory blend of teriyaki and soy sauce,
speckled with sesame seeds that add a delightful crunch.
For Zucchini Noodle Stir-Fry
- Zucchini – You’ll need 4 small zucchinis, spiralized and patted dry. These make up the base of the dish and soak up all the flavor from the sauces.
- Yellow Onions – 2 onions, spiralized. They add sweetness and texture to the stir-fry.
- Vegetable Oil – 2 tablespoons, for sautéing the veggies and giving them a nice, tender bite.
- Soy Sauce – 1 tablespoon of low-sodium soy sauce adds a savory, umami flavor without too much salt.
- Teriyaki Sauce – 2 tablespoons of low-sodium teriyaki sauce for a sweet and tangy punch that brings the dish together.
- Sesame Seeds – 1 tablespoon to sprinkle over the top, adding a subtle crunch and nutty flavor.
Spiralized Zucchini Noodle Stir-Fry
Notes
Ingredients:
- 2 tablespoons vegetable oil
- 2 yellow onions, spiralized
- 4 small zucchinis, spiralized and patted dry with paper towels
- 1 tablespoon low sodium soy sauce
- 2 tablespoons low sodium teriyaki sauce
- 1 tablespoon sesame seeds
Instructions:
-
Prepare the Wok:
- Heat the vegetable oil in a wok over medium heat.
-
Cook the Onions:
- Add the spiralized onions.
- Sauté for 4 to 5 minutes, or until they become translucent and tender.
-
Add Zucchini:
- Incorporate the spiralized zucchini.
- Cook for an additional 2 minutes.
-
Add Sauces and Seeds:
- Stir in the soy sauce, teriyaki sauce, and sesame seeds.
- Mix well and continue to cook for about 5 minutes, or until the zucchini is tender.
-
Serve:
- Remove from heat.
- Serve immediately.
Note:
Nutritional information is estimated and provided as a courtesy. Values may vary based on specific ingredients and cooking tools used. Use a preferred nutritional calculator for more detailed information.Nutrition
Calories: 64kcal | Carbohydrates: 11g | Protein: 3g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 501mg | Potassium: 432mg | Fiber: 2g | Sugar: 7g | Vitamin A: 237IU | Vitamin C: 25mg | Calcium: 54mg | Iron: 1mg
- How do I stop zucchini noodles from going soggy?
Zoodles can get watery fast — but don’t worry, it’s an easy fix! Just sprinkle a little salt over them after spiralizing and let them sit for 5-10 minutes. Then, pat them dry with paper towels. This helps draw out the moisture so you get that perfect tender-but-firm bite.
- Can I make zucchini noodles ahead of time?
Yes! Spiralize them a day or two in advance to save time. Just pop them in an airtight container lined with paper towels (they soak up extra moisture). Keep them in the fridge until you’re ready to cook.
- What’s the best way to cook zucchini noodles?
Quick and hot is the way to go! Toss them in a large pan over medium-high heat for 1 to 2 minutes — no oil needed. Don’t over-stir or overcook, or they’ll get mushy. You want them just warmed through but still holding shape.
- Can I add protein to make this a full meal?
Absolutely! This dish is awesome with extras like grilled chicken, shrimp, tofu, or even beef strips. Just cook your protein first, set it aside, then toss everything together at the end for a complete (and super satisfying) meal.
- What’s a good substitute if I don’t have teriyaki sauce?
No teriyaki? No problem! You can mix soy sauce + a splash of honey or maple syrup + a dash of vinegar to get a quick and easy homemade version. Add a sprinkle of garlic or ginger if you want to level up the flavor!
