Kale and Cranberry Stir-Fry
For this take on stir-fry, add some fun flavor to kale using onions, cranberries, and orange juice. The versatility of this dish can make it a hit at any meal!
- Yield
- 5 Servings
- Serving size
- 1 cup
- Rating
- 3.67 of 5 (3 ratings)
Food groups
- Fruit: 1/4 cups
- Vegetables: 1/4 cups
Ingredients
- 1 teaspoon vegetable oil
- 1/4 cup onion (chopped or 1/4 medium onion)
- 1/4 cup dried cranberries
- 1 clove minced garlic or 1/4 teaspoon garlic powder
- 6 cups kale, chopped (leaf portion, no stems)
- 1/4 cup freshly squeezed orange juice (1/2 orange)
Directions
- Wash hands with soap and water.
- Add oil and onion to large skillet.
- Stir and sauté over medium-high heat (350 °F in an electric skillet) until onion is clear.
- Add cranberries and garlic.
- Continue to sauté for 2 to 3 minutes.
- Add kale.
- Pour or squeeze orange juice over top of kale.
- Continue to stir fry for about 5 minutes until kale is wilting and hot.
- Serve immediately.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 58.16 |
| Total Fat | 1.61 g |
| Saturated Fat | 0.2 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 10.35 g |
| Dietary Fiber | 2.07 g |
| Total Sugars | 7.44 g |
| Added Sugars included | 4 g |
| Protein | 1.28 g |
| Calcium | 95 mg |
| Potassium | 164 mg |
| Sodium | 19.55 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 14 mg |
| Phosphorus | 26 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 82 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 28 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 140 mcg |
| Folate | 21 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 2 mg |
Notes
1 bunch fresh kale (about 8 cups, chopped)
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/kale-and-cranberry-stir-fry. Federal works are public domain in the United States.