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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Kale and mushroom stir-fry

Time to make: 10 mins
Serving: 2 people

Ratings: 4.8

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Ingredients

Measurements explained

2-3 teaspoons groundnut oil

1 small piece fresh ginger, grated

1 red chilli, deseeded, sliced finely

170g (2 ½ cups) brown-cap mushrooms, sliced

225g (3 ½ cups) kale, shredded

1 cup peas

¼ cup raw cashew nuts

1 teaspoon Chinese five-spice

1 tablespoon salt-reduced soy sauce

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Heat oil in a large non-stick pan. Add ginger, chilli and mushrooms. Cook for 2-3 minutes.

2 Add kale and peas. Cook for 2-3 minutes.

3 Add cashews and cook for 2 minutes. Add five-spice and soy sauce to pan. Toss, heat through and serve.

Variations

Make it gluten free: Check Chinese five-spice is gluten free and use gluten-free soy sauce.

HFG tip

Kale cooking tips

To prepare kale, break leaves from the stalk and trim away the tough centre stalk. Wash then shred or chop.
Kale is normally boiled or stir-fried. For whole leaves, rinse then put in a pan without shaking off the water. Cover and cook for up to 2 minutes until wilted. Drain thoroughly.
For chopped or shredded kale, place the leafy green in a pan of water 1cm deep with a pinch of salt. Bring to the boil and simmer for up to 5 minutes until wilted. Drain thoroughly.
To freeze kale, wash leaves thoroughly and cut off stems. Plunge kale into boiling water for 2 minutes then quickly douse in ice-cold water. Drain off excess moisture before packing in airtight containers or freezer bags. Freeze immediately.

Nutrition info (per serve)

Calories 287 cal

Kilojoules 1200 kJ

Total fat 18 g

Saturated fat 3 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jul 2013

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.