U.S. flag

An official website of the United States government

Kale and Cranberry Stir-Fry

kale and cranberry salad in a bowl
Makes: 5 Servings
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 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.

Notes

1 bunch fresh kale (about 8 cups, chopped)

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 58
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 20 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 7 g
Added Sugars included 4 g
Protein 1 g
Vitamin D 0 mcg
Calcium 95 mg
Iron 1 mg
Potassium 164 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 58
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 7 g
Added Sugars included 4 g
Protein 1 g
Minerals
Calcium 95 mg
Potassium 164 mg
Sodium 20 mg
Copper 0 mg
Iron 1 mg
Magnesium 14 mg
Phosphorus 26 mg
Selenium 0 mg
Zinc 0 mg
Vitamins
Vitamin A 82 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 28 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 140 mcg
Folate 21 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 2 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Fruit 1/4 cups
Vegetables 1/4 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

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