Kale and Cranberry Stir Fry

Feb 22 2017

The contrast of red cranberries against the dark green kale makes this nutritious dish attractive to serve.  Recipe adapted from www.foodhero.org.

Serves 6

Dietitian's Tip: 

Serve this side dish with grilled fish, crusty whole grain bread and an ounce of reduced fat cheese for a simple yet elegant dining experience.


1 teaspoon oil
¼ cup onion, chopped
¼ cup dried cranberries
1 garlic clove, minced
6 cups kale, chopped (leaf portion only, no stems)
juice from ½ orange (about ¼ cup)


Add oil and onion to large skillet. Stir and sauté over medium-high heat until onion is clear. Add cranberries and garlic. Continue to sauté for 2-3 minutes. 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. Serve immediately. Refrigerate leftovers within 2 hours.

Nutrition Information: 

Per serving: 64 calories, 2 g total fat, 0.5 g saturated fat, 13 g carbohydrates, 2 g protein, 2 g fiber, 30 mg sodium, 334 g potassium, 25 g magnesium, 95 mg calcium