February 12, 2007
For immediate release

Warm your loved ones heart!

February is heart month. Take care of your loved ones heart in more ways than one –

serve up a delicious salad using heart-healthy canola oil.

Make your loved ones a delicious dish of curried vegetables over couscous using canola

oil. Canola oil is one of the smartest oils; it comes with assorted health benefits. Canola

oil has the lowest saturated fat level of all vegetable oils, contains zero trans fats, and is

an excellent source of Omega 3’s.

According to the new Canada’s Food Guide consumers are recommended to ‘include a

small amount,30-40 mL (2 to 3 tablespoons) of unsaturated fat each day.  This includes

oil used for cooking, salad dressings, margarine and mayonnaise.  A diet low in saturated

fat and trans fat can help reduce the risk of cardiovascular disease’. 

The FDA also recently approved a qualified health claim for canola oilthat, due to its

unsaturated fat content, canola oil may reduce the risk of coronary heart disease

(according to supportive, but not conclusive, research).

So this February do something good for your heart and dish up this Curried Vegetables

over Couscous recipe withyour next meal. For more great canola recipes go to

www.canolarecipes.ca or call 204-982-2120.

Ingredients:

1 Tbsp       canola oil                                       15 mL

2                medium carrots, sliced              2

2 cups       broccoli florets                            500 mL

1                red pepper, julienned                1

1                medium zucchini, julienned        1

1                large red onion, diced               1

1 can         chick peas                                   540 mL

3 Tbsp       canola oil                                       45 mL

2-3 tsp       curry powder                              10-15 mL

1 tsp          cumin                                             5 mL

2                cloves garlic, minced                2

½ cup        chicken stock                              125 mL

1 Tbsp       lemon juice                                  15 mL

4 cups       cooked couscous                       1 L

                  salt to taste

Directions:
Pour 1 tbsp canola oil into large fry pan. Sauté carrots, broccoli, red pepper, zucchini and red onion quickly over

medium heat, about 2 minutes. Add chick peas and heat through, until all vegetables are tender crisp. Meanwhile, in

small saucepan, heat remaining oil over medium heat. Add curry powder, cumin and garlic and cook and stir for 1

minute. Add chicken stock and lemon juice and simmer, uncovered for 2 to 3 minutes. Prepare couscous according

to package instructions. Toss vegetables with herb mixture.

Serving Instructions:
Pile couscous into serving bowl. Spoon vegetables and sauce over top. This dish can be served immediately as a

hot side dish or chill and serve as a cold salad.                                                      

The Manitoba Canola Growers Association is a non-profit organization committed to maximizing member net income

from canola

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For more information please contact,

Ellen Pruden                                                                                                       

Education and Promotion Coordinator                        

Manitoba Canola Growers Association

Tel 204-982-2107