Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This is a delicious way to break out of your vegetable rut.
Diet Types: Low Fat, Vegan, Vegetarian
Ingredients:
  • 2 teaspoons toasted Sesame Oil
  • 1/2 teaspoon caraway seeds
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/2 cups Brussel sprouts, halved
  • 2 cups sliced Bok Choy, white stalks included
  • 2 medium carrots, 1/4
  • 1 tablespoon lemon juice
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Combine toasted Sesame Oil, caraway seed, salt and pepper in a small bowl and set aside. Fill a large saucepan with 1" water and insert a steamer basket. Place the brussel sprouts and carrots in a steamer basket and bring water to a boil, cover, reduce heat to medium and steam for 10 minutes. Add Bok Choy and steam onther 5 minutes, or until brussel sprouts are cooked to your desired tenderness. Carefully remove vegetables from pot and place in serving bowl. Pour oil mixture over veggies and toss gently to coat. Serve immediately.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 56
    Calories from Fat 22
     % Daily Value*
    Total Fat 2g4%
      Saturated Fat 0g2%
      Mono Fat 1g 
    Sodium 189mg8%
    Total Carbs 8g3%
      Dietary Fiber 3g11%
    Protein 2g 
    Iron7%
    Calcium6%
    Vitamin B-610%
    Vitamin C54%
    Vitamin E3%
    Vitamin A115%
    Selenium2%
    Manganese10%
    Copper5%
    Zinc2%
    Pantothenic acid2%
    Niacin4%
    Riboflavin6%
    Thiamin7%
    Folate12%
    Potassium10%
    Phosphorus5%
    Magnesium5%
    * 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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