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Vegetable Stir-fry with Flaxseed Dressing
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Authored By: Flax Council of Canada
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A great way to serve a wide variety of vegetables. You can use your family's favorites.
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Diet Types: Dairy Free, Wheat Free
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Ingredients:
1 tablespoon canola oil1 medium onion, cut into thin wedges1/2 small zucchini, halved lengthwise and cut into 1/2 inch slices1 1/2 cups cauliflower, bite-size pieces1 1/2 cups broccoli, bite size pieces1 cup fresh sliced mushrooms1/2 cup thinly sliced carrot1/2 cup green pepper strips1/2 cup red pepper stripsSAUCE:2 Tablespoons ground flax seed1 clove garlic, minced1 tablespoon grated fresh ginger1/4 cup chicken broth2 tablespoons soy sauce1 tablespoon vinegar1 teaspoon granulated sugar1 tablespoon flax seed, toasted
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Serves: 4
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Cooking Time: Under 15 minutes |
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| Instructions: |
| 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. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 142
Calories from Fat 64
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% Daily Value*
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| | 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% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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