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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!

  • 5 minutes
  • 5 Servings
  • Less than $3.00

Ingredients

  • 1 teaspoon vegetable oil
  • 1/4 cup onion
  • 1/4 cup dried cranberries
  • 1 clove minced garlic or 1/4 teaspoon garlic powder
  • 6 cups kale, chopped
  • 1/4 cup freshly squeezed orange juice

Steps

1

Wash hands with soap and water.

2

Add oil and onion to large skillet. Stir and sauté over medium-high heat (350 °F in an electric skillet) until onion is clear.

3

Add cranberries and garlic. Continue to sauté for 2 to 3 minutes.

4

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.

5

Serve immediately.

Ingredients

Serving Size: 1 cup

NutrientsAmount
Total Calories74
Total Fat2 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.2 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates14 g
Dietary Fiber2 g
Total Sugars5 g
Added Sugars included3 g
Protein4 g
Minerals
Calcium125 mg
Potassium436 mg
Sodium31 mg
Copper1220 mcg
Iron1 mg
Magnesium40 mg
Phosphorus80 mg
Selenium1 mcg
Zinc0 mg
Vitamins
Vitamin A403 mcg RAE
Vitamin B60.2 mg
Vitamin B120 mg
Vitamin C103 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K568 mcg
Folate30 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline2 mg

Source:

  • Food Hero
  • Oregon State University Cooperative Extension Service