Name: Zoodle Veggie Stir-Fry
Total time: 30 min
Ingredients: Zucchini: (4 medium) – Spiralized into zoodles, these are the star of the dish, offering a low-carb, light, and refreshing alternative to traditional noodles. Choose firm zucchini for best results.; Bell Peppers: (2, assorted colors) – Sliced into strips, bell peppers add sweetness, crunch, and vibrant color. Using a mix of red, yellow, and orange provides visual appeal and a variety of nutrients.; Broccoli Florets: (1 large head) – Adds a hearty, cruciferous crunch and earthy flavor. Broccoli is packed with vitamins and fiber, making this stir-fry even healthier.; Carrots: (2 medium) – Julienned or thinly sliced, carrots contribute sweetness and a satisfying bite. They also add beta-carotene and fiber to the dish.; Snap Peas: (1 cup) – Provide a delightful snap and sweetness. Their delicate pods add a fresh, vibrant green element and a slightly grassy flavor.; Mushrooms: (8 oz, sliced) – Cremini, shiitake, or button mushrooms work well, adding an umami depth and meaty texture. Mushrooms enhance the savory profile of the stir-fry.; Red Onion: (1 small) – Thinly sliced, red onion adds a pungent bite and sweetness when cooked. It provides a foundational aromatic layer to the stir-fry.; Garlic: (4 cloves) – Minced, garlic is crucial for flavor, adding a pungent and aromatic base. Fresh garlic is highly recommended for the best taste.; Ginger: (1 tablespoon, grated) – Fresh ginger adds warmth, spice, and a zesty kick. It complements the garlic and enhances the overall flavor profile.; Sesame Oil: (2 tablespoons) – Provides a nutty aroma and authentic stir-fry flavor. Sesame oil has a distinct and rich taste that elevates the dish.; Soy Sauce (or Tamari for gluten-free): (1/4 cup) – Adds savory umami and saltiness. Tamari is a gluten-free alternative that maintains a similar flavor profile.; Rice Vinegar: (2 tablespoons) – Provides a tangy and slightly sweet counterpoint to the soy sauce. Rice vinegar balances the flavors and adds brightness.; Honey (or Maple Syrup for vegan): (1 tablespoon) – Adds a touch of sweetness to balance the savory and tangy elements. Maple syrup is a vegan alternative with a rich, caramel-like sweetness.; Cornstarch (or Arrowroot for paleo): (1 tablespoon) – Used to thicken the sauce, creating a glossy and coating consistency. Arrowroot is a paleo and gluten-free alternative.; Water: (2 tablespoons) – Helps to create the sauce and ensure it’s not too thick before thickening with cornstarch.; Red Pepper Flakes (optional): (1/2 teaspoon) – Adds a touch of heat for those who enjoy a spicy kick. Adjust to your preference or omit if you prefer a milder flavor.; Sesame Seeds (for garnish): (1 tablespoon) – Toasted sesame seeds add visual appeal, nutty flavor, and a slight crunch as a finishing touch.; Chopped Green Onions (for garnish): (2 tablespoons) – Fresh green onions add a final layer of freshness and mild onion flavor as a garnish.; Cooking Oil (Vegetable or Canola): (2 tablespoons) – For stir-frying. Vegetable or canola oil has a neutral flavor and high smoke point, making it ideal for stir-frying at high heat.

Ingredients

Zucchini: (4 medium) – Spiralized into zoodles, these are the star of the dish, offering a low-carb, light, and refreshing alternative to traditional noodles. Choose firm zucchini for best results.
Bell Peppers: (2, assorted colors) – Sliced into strips, bell peppers add sweetness, crunch, and vibrant color. Using a mix of red, yellow, and orange provides visual appeal and a variety of nutrients.
Broccoli Florets: (1 large head) – Adds a hearty, cruciferous crunch and earthy flavor. Broccoli is packed with vitamins and fiber, making this stir-fry even healthier.
Carrots: (2 medium) – Julienned or thinly sliced, carrots contribute sweetness and a satisfying bite. They also add beta-carotene and fiber to the dish.
Snap Peas: (1 cup) – Provide a delightful snap and sweetness. Their delicate pods add a fresh, vibrant green element and a slightly grassy flavor.
Mushrooms: (8 oz, sliced) – Cremini, shiitake, or button mushrooms work well, adding an umami depth and meaty texture. Mushrooms enhance the savory profile of the stir-fry.
Red Onion: (1 small) – Thinly sliced, red onion adds a pungent bite and sweetness when cooked. It provides a foundational aromatic layer to the stir-fry.
Garlic: (4 cloves) – Minced, garlic is crucial for flavor, adding a pungent and aromatic base. Fresh garlic is highly recommended for the best taste.
Ginger: (1 tablespoon, grated) – Fresh ginger adds warmth, spice, and a zesty kick. It complements the garlic and enhances the overall flavor profile.
Sesame Oil: (2 tablespoons) – Provides a nutty aroma and authentic stir-fry flavor. Sesame oil has a distinct and rich taste that elevates the dish.
Soy Sauce (or Tamari for gluten-free): (1/4 cup) – Adds savory umami and saltiness. Tamari is a gluten-free alternative that maintains a similar flavor profile.
Rice Vinegar: (2 tablespoons) – Provides a tangy and slightly sweet counterpoint to the soy sauce. Rice vinegar balances the flavors and adds brightness.
Honey (or Maple Syrup for vegan): (1 tablespoon) – Adds a touch of sweetness to balance the savory and tangy elements. Maple syrup is a vegan alternative with a rich, caramel-like sweetness.
Cornstarch (or Arrowroot for paleo): (1 tablespoon) – Used to thicken the sauce, creating a glossy and coating consistency. Arrowroot is a paleo and gluten-free alternative.
Water: (2 tablespoons) – Helps to create the sauce and ensure it’s not too thick before thickening with cornstarch.
Red Pepper Flakes (optional): (1/2 teaspoon) – Adds a touch of heat for those who enjoy a spicy kick. Adjust to your preference or omit if you prefer a milder flavor.
Sesame Seeds (for garnish): (1 tablespoon) – Toasted sesame seeds add visual appeal, nutty flavor, and a slight crunch as a finishing touch.
Chopped Green Onions (for garnish): (2 tablespoons) – Fresh green onions add a final layer of freshness and mild onion flavor as a garnish.
Cooking Oil (Vegetable or Canola): (2 tablespoons) – For stir-frying. Vegetable or canola oil has a neutral flavor and high smoke point, making it ideal for stir-frying at high heat.

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Instructions

Zucchini: (4 medium) – Spiralized into zoodles, these are the star of the dish, offering a low-carb, light, and refreshing alternative to traditional noodles. Choose firm zucchini for best results.
Bell Peppers: (2, assorted colors) – Sliced into strips, bell peppers add sweetness, crunch, and vibrant color. Using a mix of red, yellow, and orange provides visual appeal and a variety of nutrients.
Broccoli Florets: (1 large head) – Adds a hearty, cruciferous crunch and earthy flavor. Broccoli is packed with vitamins and fiber, making this stir-fry even healthier.
Carrots: (2 medium) – Julienned or thinly sliced, carrots contribute sweetness and a satisfying bite. They also add beta-carotene and fiber to the dish.
Snap Peas: (1 cup) – Provide a delightful snap and sweetness. Their delicate pods add a fresh, vibrant green element and a slightly grassy flavor.
Mushrooms: (8 oz, sliced) – Cremini, shiitake, or button mushrooms work well, adding an umami depth and meaty texture. Mushrooms enhance the savory profile of the stir-fry.
Red Onion: (1 small) – Thinly sliced, red onion adds a pungent bite and sweetness when cooked. It provides a foundational aromatic layer to the stir-fry.
Garlic: (4 cloves) – Minced, garlic is crucial for flavor, adding a pungent and aromatic base. Fresh garlic is highly recommended for the best taste.
Ginger: (1 tablespoon, grated) – Fresh ginger adds warmth, spice, and a zesty kick. It complements the garlic and enhances the overall flavor profile.
Sesame Oil: (2 tablespoons) – Provides a nutty aroma and authentic stir-fry flavor. Sesame oil has a distinct and rich taste that elevates the dish.
Soy Sauce (or Tamari for gluten-free): (1/4 cup) – Adds savory umami and saltiness. Tamari is a gluten-free alternative that maintains a similar flavor profile.
Rice Vinegar: (2 tablespoons) – Provides a tangy and slightly sweet counterpoint to the soy sauce. Rice vinegar balances the flavors and adds brightness.
Honey (or Maple Syrup for vegan): (1 tablespoon) – Adds a touch of sweetness to balance the savory and tangy elements. Maple syrup is a vegan alternative with a rich, caramel-like sweetness.
Cornstarch (or Arrowroot for paleo): (1 tablespoon) – Used to thicken the sauce, creating a glossy and coating consistency. Arrowroot is a paleo and gluten-free alternative.
Water: (2 tablespoons) – Helps to create the sauce and ensure it’s not too thick before thickening with cornstarch.
Red Pepper Flakes (optional): (1/2 teaspoon) – Adds a touch of heat for those who enjoy a spicy kick. Adjust to your preference or omit if you prefer a milder flavor.
Sesame Seeds (for garnish): (1 tablespoon) – Toasted sesame seeds add visual appeal, nutty flavor, and a slight crunch as a finishing touch.
Chopped Green Onions (for garnish): (2 tablespoons) – Fresh green onions add a final layer of freshness and mild onion flavor as a garnish.
Cooking Oil (Vegetable or Canola): (2 tablespoons) – For stir-frying. Vegetable or canola oil has a neutral flavor and high smoke point, making it ideal for stir-frying at high heat.

Nutrition

Serving Size: one normal portion
Calories: 300
Carbohydrates: 30
Fiber: 9
Protein: 10