Healthy Recipes
Authored By:  Flax Council of Canada
A great way to serve a wide variety of vegetables. You can use your family's favorites.
Diet Types: Dairy Free, Wheat Free
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
  • Serves: 4
    Cooking Time: Under 15 minutes
    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
    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.