Stir-Fry with Sausage and Zucchini

Stir-frys have become one of my most favorite mommy hacks. They’re full of flavor and come together in just minutes for a fast and simple meal. Plus, they’re onlyOne pan is all you need 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. This recipe makes the most of summer squash, which is in abundance at this time of year. If you grow some, you’ll understand what I am saying. You can also find it at the farmer’s market and store for fairly cheap in the summer too.

This side dish is easy to customize and only requires one pan. Since it’s a sausage-based recipe, it makes a great quick breakfast. It’s also egg-free, dairy-free, gluten-free, and a good source of protein and veggies.

Zucchini stir fry Flavor Options

As with any stir-fry recipe, you can personalize it according to your tastes by adding different herbs and spices. You can mix and match the meats and vegetables according to what you like or have available.

Try adding some garlic and ginger for an Asian flair. Red pepper flakes and sesame seed are a great way to finish off the dish. Some Chinese inspired stir fry recipes call for low-sodium soy sauce or Bragg’s Aminos, but I try to avoid soy. Coconut aminosYou can replace soy sauce with a healthier alternative (that is just as delicious!) soy sauce substitute.

Do you want to make your zucchini stir-fry Italian? Add bell peppers and Italian seasoning. Garnish with parmesan and olive oil. You can substitute the chicken breast for sausage and make a stir fry with chicken. You have so many choices!

Preparing the Veggies

In the past, I sometimes peeled my summer squash, but it’s not necessary. The skin has nutritious vitamins and fiber so I just leave it on, especially when it’s homegrown summer squash. Peel the skin if you prefer. If your squash has a larger size and a more durable skin, it’s best to leave it on.

In this recipe I use whole or half-moon zucchini slices. The half moon slices cook a little faster when you’re in a hurry and they’re more bite-size. It’s simple enough, just cut the ends off the squash and slice them in half lengthwise before cutting each half into slices. OnionsThey can also be thinly sliced to speed up cooking. This recipe is fast and easy in every way!

Spice it Up

Try these homemade spice blends with this recipe. Change up the vegetables (and the protein)! You can create your own custom version!

Stir-Fry Recipe with Zucchini and Sausage

This simple stir-fry is a favorite of both kids and adults.

Servings

Instructions

• Sausage slices should be cooked until browned in a wok or large skillet on medium high heat.

• Remove the sausages and place them aside.

• Reduce heat to low and saute the onion slices for a few minutes.

• Add the butter and spices, along with the zucchini or summer squash.

• Cook the zucchini for 5 more minutes, or until it is soft but not mushy.

• Return the sausages to the pan, and heat until heated.

• Enjoy!

Nutrition

Nutrition Facts

Stir-Fry Recipe with Zucchini and Sausage

Quantity per Serving (1 Serving)

Calories 419
Calories from fat 297

% Daily Value*

The Fat 33g51%

Saturated fat 12g75%

Trans Fat 0.4g

Polyunsaturated fat 4g

Monounsaturated fat 14g

Cholesterol 89mg30%

Sodium 758mg33%

Potassium 755mg22%

Carbohydrates 10g3%

Fiber 3g13%

Sugar 6g7%

Protein 20g40%

Vitamin A 469IU9%

Vitamin C 31mg38%

Calcium 51mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

You can use any spices that you prefer for this stir fry!

We eat stir-fries quite often. Sometimes we even have them for breakfast. I love that they’re easy, fast, and nutritious. Our other favorite recipes include:

What’s your favorite “one pan” meal? Comment below to tell me!