Kale with Nuts and Raisins

Kale with Nuts and Raisins

72 Ratings

Kale with Nuts and Raisins on a plate

Makes: 5 Servings

Total Cost: $$$$

Nuts and raisins add protein and fiber to this bright green dish.

Ingredients

1/4 cup nuts, chopped
2 tablespoons vegetable oil
2 cloves garlic, chopped
1 cup kale, stems removed and chopped (1 bunch)
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)

Notes

Walnuts used for costing and nutrition analysis.

Learn more about:

Garlic
Kale

Source:

Eat Smart. Be Fit.
University of Maryland Extension

Nutrition Information

Serving Size: 1/5 of recipe (96g)

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Nutrients	Amount
Total Calories	140
Total Fat	9 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	30 mg
Carbohydrates	15 g
Dietary Fiber	1 g
Total Sugars	9 g
Added Sugars included	0 g
Protein	2 g
Vitamin D	0 mcg
Calcium	34 mg
Iron	1 mg
Potassium	225 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	140
Total Fat	9 g
Saturated Fat	1 g
Monounsaturated Fat	4 g
Polyunsaturated Fat	3 g
Linoleic Acid	3 g
α-Linolenic Acid	0.4 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	15 g
Dietary Fiber	1 g
Total Sugars	9 g
Added Sugars included	0 g
Protein	2 g
Minerals
Calcium	34 mg
Potassium	225 mg
Sodium	30 mg
Copper	337 mcg
Iron	1 mg
Magnesium	27 mg
Phosphorus	58 mg
Selenium	1 mcg
Zinc	0 mg
Vitamins
Vitamin A	67 mcg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 mg
Vitamin C	17 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	102 mcg
Folate	8 mcg DFE
Thiamin	0 mg
Riboflavin	0.1 mg
Niacin	1 mg
Choline	6 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Fruits	1/4 cups
	Protein Foods	1/2 ounces

I Tried Dried Cranberries with this salad instead of the raisins it made it even better.

12/03/15

I Tried Dried Cranberries with this salad instead of the raisins it made it even better.

12/03/15

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