Kale with Nuts and Raisins
Nuts and raisins add protein and fiber to this bright green dish.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe (96g)
- Rating
- 3.01 of 5 (73 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 1/2 ounces
Ingredients
- 1/4 cup nuts, chopped
- 2 tablespoons vegetable oil (or oil of your choice)
- 2 cloves garlic (minced)
- 2 cups kale (stems removed, leaves chopped)
- 1/2 cup raisins
- salt (optional, to taste)
Directions
- Wash hands with soap and water.
- Heat oven to 350 °F. On a baking sheet, toast nuts for 5 minutes.
- Heat oil in frying pan on medium heat.
- Add garlic and kale to frying pan and cook for 4 minutes.
- Add raisins and nuts and cook for 1 minute more.
- Add salt to taste (optional)
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 184.98 |
| Total Fat | 12.03 g |
| Saturated Fat | 1.68 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 18.8 g |
| Dietary Fiber | 2.22 g |
| Total Sugars | 13.58 g |
| Added Sugars included | 0 g |
| Protein | 2.93 g |
| Calcium | 61 mg |
| Potassium | 260 mg |
| Sodium | 41.03 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 30 mg |
| Phosphorus | 65 mg |
| Selenium | 7 mg |
| Zinc | 0 mg |
| Vitamin A | 34 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 67 mcg |
| Folate | 15 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 8 mg |
Notes
Walnuts used for costing and nutrition analysis.
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Source
Recipe by: Eat Smart. Be Fit. — University of Maryland Extension
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-nuts-and-raisins. Federal works are public domain in the United States.