Kale with Nuts and Raisins

Kale with Nuts and Raisins

73 Ratings

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

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: 1/4 of recipe (96g)

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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

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