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Low Fat Sesame Mixed Vegetables (high fiber)
1 tablespoon sesame seeds
2 teaspoons caraway seeds
2 teaspoons olive oil
1 cup chopped scallions
3 cups Brussels sprout halves
2 cups thinly sliced carrots
1/2 cup reduced-fat chicken broth
2 cups snow peas
1/2 teaspoon freshly ground black pepper
1/2 teaspoon low-sodium herb seasoning
In a very hot skillet, toast seeds, stirring constantly, until golden brown, one to two minutes. Transfer seeds to a bowl.
Heat oil in same skillet. Add scallions and stir-fry for one minute. Add brussels sprouts and carrots and stir-fry for two minutes. Add broth, cover and simmer until vegetables are just tender, five to seven minutes. Add snow peas. Cook, stirring often, until snow peas are crisp-tender, about two minutes. Stir in seeds, pepper and seasoning. Cook for one minute.
Makes 4 servings.
Calories.....154.....Fat.....4.4 g.....Fiber.....10.7 g.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
