Courtesy of Life Grocery
http://www.lifegrocery.com

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 7g11%
  Saturated Fat 1g3%
  Mono Fat 3g 
  Poly Fat 3g 
Sodium 582mg24%
Total Carbs 17g6%
  Dietary Fiber 7g26%
Protein 6g 
Iron13%
Calcium6%
Vitamin B-620%
Vitamin C117%
Vitamin E11%
Vitamin D3%
Vitamin A62%
Selenium7%
Manganese35%
Copper15%
Zinc7%
Pantothenic acid10%
Niacin11%
Riboflavin12%
Thiamin7%
Folate23%
Potassium17%
Phosphorus15%
Magnesium16%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.