Vegetable Stir-Fry

[Guest guest]

Here's another recipe from the flaxseed council.

 

Kathleen

 

* Exported from MasterCook *

 

Vegetable Stir-Fry

 

Recipe By : Flax Family Favorites at www.flaxcouncil.ca 5/00

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

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 bias-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 broth

2 tablespoons soy sauce

1 tablespoon vinegar

1 teaspoon granulated sugar

1 tablespoon flax seed -- toasted*

 

A great way to serve a wide variety of vegetables. You can use your

family's favorites.

 

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 tbsp. toasted flax seed. Serve.

 

*To toast flax seed, spread flax seeds in small metal pan. Bake at 350F.

for 3 to 5 minutes. Stir while toasting.

 

Yield: 4 servings. Serving Size: 1 1/2 cups

 

Single Serving Nutrient Values: Calories 144, Protein 5.5 g, Carbohydrate

18.1 g, Fiber 5.9 g, Fat 7.1 g, Polyunsaturates 3.7 g, Monounsaturates 2.2

g, Saturates 0.8 g, Cholesterol 0 mg, Sodium 520 mg, Potassium 601 mg,

Folate 94 µg.

 

 

 

 

 

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