Healthy Vegetable Stir-Fry with Ginger, Garlic and Chia Seeds

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Ingredients

• 1/2 Tbsp. olive oil
• 1/2 tsp. toasted sesame oil
• 1-2 Tbsp. ginger, minced
• 1/2 onion, sliced
• 3 Tbsp. tamari or low-sodium soy sauce
• 1-2 Tbsp. rice wine vinegar
• 3/4 cup water
• 2-4 cups kale, coarsely chopped
• 2 carrots, thinly sliced
• 1/2 bell pepper, thinly sliced
• 3 oz. mushrooms
• 2 tomatoes, chopped
• 3-4 garlic cloves, finely chopped
• 2 Tbsp. chia seeds
• 5 cups cooked brown rice

Directions

• In a large wok or skillet, sauté ginger and onion in oils over medium heat until softened (approximately 3 minutes).
• Add tamari, rice wine vinegar and water.
• Stir fry for additional 3 minutes.
• Add vegetables, garlic and chia seeds.
• Cover and cook for 10 minutes or until vegetables are tender, but still firm.
• Stir occasionally.
• Serve over rice.

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services