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Kale and Cranberry Stir-Fry

Kale and Cranberry Stir-Fry

1 Rating
1 Rating
Recipe Image
kale and cranberry salad in a bowl
Makes: 5 Servings
Total Cost: $$$$
Cook Time: 5 minutes
Preparation Time: 10 minutes

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!

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

  1. Wash hands with soap and water.
  2. Add oil and onion to large skillet. Stir and saute over medium-high heat (350 degrees in an electric skillet) until onion is clear.
  3. Add cranberries and garlic. Continue to saute for 2 to 3 minutes.
  4. Add kale. Pour or squeeze orange juice over top of kale. Continute to stir fry for about 5 minutes until kale is wilting and hot.
  5. Serve immediately.

Notes

Source:

Kale and Cranberry Stir-Fry from Food Hero, Oregon State University, Cooperative Extension Service.

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 74
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 31 mg
Carbohydrates 14 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 3 g
Protein 4 g
Vitamin D 0 mcg
Calcium 125 mg
Iron 1 mg
Potassium 436 mg
N/A - data is not available
Nutrients Amount
Total Calories 74
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 14 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 3 g
Protein 4 g
Minerals
Calcium 125 mg
Potassium 436 mg
Sodium 31 mg
Copper 1220 mcg
Iron 1 mg
Magnesium 40 mg
Phosphorus 80 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 403 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 103 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 568 mcg
Folate 30 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 2 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 3/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025