Kale and Sweet Potato Stir-Fry Recipe

Introduction:

Energize your taste buds with this delicious and nutritious Kale and Sweet Potato Stir-Fry Recipe. Packed with vitamins and minerals, it’s perfect for a healthy meal option.

Ingredients:

  • 1 tablespoon olive oil (120 calories)
  • 1 medium sweet potato, peeled and diced (103 calories)
  • 1 medium onion, chopped (44 calories)
  • 2 cloves garlic, minced (9 calories)
  • 1 medium bell pepper, chopped (24 calories)
  • 2 cups kale, chopped and stems removed (66 calories)
  • 1/2 cup low-sodium vegetable broth (5 calories)
  • 1 tablespoon soy sauce (9 calories)
  • 1 tablespoon honey (64 calories)
  • 1/2 tablespoon ground ginger (9 calories)
  • 1/2 tablespoon cornstarch (15 calories)
  • 1/4 teaspoon crushed red pepper flakes (1 calorie)
  • 1/4 cup chopped fresh cilantro (1 calorie)
  • Salt and pepper, to taste (0 calories)

Total Calories: 470

Serving size: 2

Calories per serving: 235

Preparation:

  1. Gather your ingredients:

First, ensure that you have all your ingredients at hand. Prepping in advance will make the cooking process smoother.

  1. Prepare the sweet potatoes:

Peel and dice the sweet potatoes into small cubes. Smaller pieces will cook faster, making your stir-fry ready in no time.

  1. Chop the veggies:

Chop the onion, bell pepper, and kale. Additionally, mince the garlic cloves. Keep them aside for later use.

  1. Mix the sauce:

In a small bowl, combine the vegetable broth, soy sauce, honey, ground ginger, and cornstarch. Mix well and set aside.

Cooking:

  1. Heat the oil:

In a large skillet or wok, heat the olive oil over medium heat. The oil should be hot but not smoking.

  1. Sauté the sweet potatoes:

Add the diced sweet potatoes to the skillet. Cook for 8-10 minutes, stirring occasionally, until they’re tender and slightly browned.

  1. Add onions and garlic:

Next, add the chopped onions and minced garlic. Cook for an additional 2-3 minutes, or until the onions turn translucent.

  1. Incorporate bell pepper:

Stir in the chopped bell pepper. Continue to cook for 3-4 minutes, allowing the pepper to soften slightly.

  1. Mix in the kale:

Add the chopped kale to the skillet. Cook for 2-3 minutes, stirring frequently, until the kale is wilted and tender.

  1. Pour the sauce:

Now, pour the prepared sauce over the vegetables in the skillet. Stir well to ensure that everything is evenly coated.

  1. Add red pepper flakes:

Sprinkle the crushed red pepper flakes over the stir-fry. Adjust the amount according to your taste preferences.

  1. Season with salt and pepper:

Taste the stir-fry and add salt and pepper as needed. Remember, you can always add more, but you can’t take it away.

  1. Thicken the sauce:

Allow the stir-fry to cook for another 2-3 minutes. The sauce should thicken and coat the vegetables nicely.

  1. Garnish with cilantro:

Lastly, remove the skillet from the heat. Sprinkle the chopped fresh cilantro over the stir-fry, giving it a burst of color and flavor.

Serving:

Serve your Kale and Sweet Potato Stir-Fry warm, over a bed of cooked brown rice or quinoa, if desired.

Nutritional Information (per serving):

  • Calories: 235
  • Fat: 7.5g
  • Saturated Fat: 1.1g
  • Cholesterol: 0mg
  • Sodium: 356mg
  • Carbohydrates: 39.3g
  • Fiber: 6g
  • Sugars: 14.6g
  • Protein: 5.5g
  • Vitamin A: 21683IU
  • Vitamin C: 137mg
  • Calcium: 141mg
  • Iron: 2.4mg

Conclusion:

This Kale and Sweet Potato Stir-Fry is not only delicious but also loaded with essential nutrients. Its balance of flavors and textures makes it a satisfying meal option. Not to mention the health benefits of Kale are well known as stated by webmd.com which has an article on the benefits. With only 235 calories per serving, you can enjoy this tasty dish guilt-free. Don’t hesitate to make this colorful and healthy stir-fry part of your regular meal rotation!

If you liked this healthy recipe you can find many more in our RECIPES section right here at Aussie Fitness Centre.

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