Kale with Garlic and Cranberries
1 serving of kale with garlic and cranberries contains 116 Calories. The macronutrient breakdown is 31% carbs, 64% fat, and 5% protein. This is a good source of vitamin a (19% of your Daily Value), vitamin c (45% of your Daily Value), and vitamin k (201% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Rinse and dry the kale. Remove the stems and center ribs. Coarsely tear the leaves.
- Cook kale in a 6-quart pot of boiling salted water (1 1/2 tablespoons salt for 4 quarts water), uncovered, until almost tender, 5 to 7 minutes. Drain in a colander, then immediately transfer kale to an ice bath to stop cooking. When kale is cool, drain but do not squeeze.
- Cook garlic in oil in same pot over medium heat, stirring, until fragrant, about 30 seconds. Add kale, dried cranberries, 3/4 teaspoon salt, and 1/8 teaspoon pepper and cook, tossing frequently with tongs, until kale is heated through and tender, 4 to 6 minutes.
Nutrition Facts
For 1 serving of kale with garlic and cranberries (51g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 116 | |
| Fats | 9g | 11% |
| Saturated fats | 1g | 6% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 13mg | 1% |
| Carbs | 10g | 3% |
| Net carbs | 8g | |
| Fiber | 2g | 6% |
| Sugar | 6g | |
| Protein | 2g | |
| Calcium | 53mg | 5% |
| Iron | 1mg | 7% |
| Potassium | 172mg | 4% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 18μg | |
| Beta carotene | 1986μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.2% |
| Copper | 1mg | 57% |
| Fluoride | 0μg | |
| Folate (B9) | 47μg | 12% |
| Lycopene | 0μg | |
| Magnesium | 16mg | 4% |
| Manganese | 0.3mg | 11% |
| Niacin | 0.4mg | 3% |
| Pantothenic acid | 0.1mg | 1% |
| Phosphorus | 33mg | 5% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0mg | 4% |
| Selenium | 0.5μg | 1% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 3347IU | |
| Vitamin A | 168μg | 19% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 9% |
| Vitamin C | 41mg | 45% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 241μg | 201% |
| Zinc | 0.2mg | 2% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.1g | |
| Cystine | 0g | |
| Glutamic acid | 0.1g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0.1g | |
