Kale with Nuts and Raisins
Nuts and raisins add protein and fiber to this bright green dish.
- 4 Servings
- Less than $3.00
Kale with Nuts and Raisins
Nuts and raisins add protein and fiber to this bright green dish.
- 4 Servings
- Less than $3.00
Ingredients
- 1/4 cup nuts, chopped
- 2 tablespoons vegetable oil
- 2 cloves garlic
- 2 cups kale
- 1/2 cup raisins
- salt
Steps
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)
Ingredients
Serving Size: 1/4 of recipe (96g)
| 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 |
Source:
- Eat Smart. Be Fit.
- University of Maryland Extension