 |
| Vegetable Stir-fry with Flaxseed Dressing |
Diet Type: Dairy Free
|
Cooking Time: Under 15 minutes
|
Ingredients:
|
| |
1 tablespoon canola oil |
| |
1 medium onion, cut into thin wedges |
| |
1/2 small zucchini, halved lengthwise and cut into 1/2 inch slices |
| |
1 1/2 cups cauliflower, bite-size pieces |
| |
1 1/2 cups broccoli, bite size pieces |
| |
1 cup fresh sliced mushrooms |
| |
1/2 cup thinly sliced carrot |
| |
1/2 cup green pepper strips |
| |
1/2 cup red pepper strips |
| |
SAUCE: |
| |
2 Tablespoons ground flax seed |
| |
1 clove garlic, minced |
| |
1 tablespoon grated fresh ginger |
| |
1/4 cup chicken broth |
| |
2 tablespoons soy sauce |
| |
1 tablespoon vinegar |
| |
1 teaspoon granulated sugar |
| |
1 tablespoon flax seed, toasted |
|
| |
Directions:
In a large fry pan, add oil. Stir-fry onion, zucchini, cauliflower, broccoli, mushrooms, carrots and peppers over medium heat for 5 minutes. Place lid over vegetables and cook 2 minutes more to steam slightly. In a small bowl, combine ground flax, garlic, ginger, broth, soy sauce, vinegar, and sugar. Pour over vegetables. Cook and stir 1 minute (or until heated through). Sprinkle with 1 tablespoon toasted flax seed. Serve. To toast flax seed, spread Flax Seeds in a small metal pan. Bake at 350 degrees F for 3-5 minutes. Stir while toasting.
|
Servings: 4
|
Author: Flax Council of Canada
|
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
|
| Amount Per Serving |
|
Calories 142
Calories from Fat 64
|
|
|
% Daily Value*
|
| | Total Fat 7g | 11% | | | Saturated Fat 1g | 3% | | | Mono Fat 3g | | | | Poly Fat 3g | | | | Sodium 582mg | 24% | | | Total Carbs 17g | 6% | | | Dietary Fiber 7g | 26% | | | Protein 6g | | | | Iron | 13% | | | Calcium | 6% | | | Vitamin B-6 | 20% | | | Vitamin C | 117% | | | Vitamin E | 11% | | | Vitamin D | 3% | | | Vitamin A | 62% | | | Selenium | 7% | | | Manganese | 35% | | | Copper | 15% | | | Zinc | 7% | | | Pantothenic acid | 10% | | | Niacin | 11% | | | Riboflavin | 12% | | | Thiamin | 7% | | | Folate | 23% | | | Potassium | 17% | | | Phosphorus | 15% | | | Magnesium | 16% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|