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Kale with Nuts and Raisins

Kale with Nuts and Raisins

72 Ratings
72 Ratings
Recipe Image
Kale with nuts and raisins
Makes: 4 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 (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

  1. Wash hands with soap and water.
  2. Heat oven to 350 °F.
  3. On a baking sheet, toast nuts for 5 minutes.
  4. Heat oil in frying pan on medium heat.
  5. Add garlic and kale to frying pan and cook for 4 minutes.
  6. Add raisins and nuts and cook for 1 minute more.
  7. Add salt to taste (optional)

Notes

Walnuts used for costing and nutrition analysis.

Learn more about:

Source:

Eat Smart. Be Fit.
University of Maryland Extension

Nutrition Information

Serving Size: 1/4 of recipe (96g)
Nutrients Amount
Total Calories 183
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 44 mg
Carbohydrates 20 g
Dietary Fiber 2 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 67 mg
Iron 1 mg
Potassium 364 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 183
Total Fat 12 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 4 g
Linoleic Acid 4 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 20 g
Dietary Fiber 2 g
Total Sugars 11 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 67 mg
Potassium 364 mg
Sodium 44 mg
Copper 672 mcg
Iron 1 mg
Magnesium 41 mg
Phosphorus 88 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 168 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 41 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 245 mcg
Folate 16 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 7 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
Vegetables 1/4 cups
Protein Foods 1/2 ounces

Write a review

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
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