Friday, January 7, 2011

Foodie Friday: Kale Chips

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Are you off to a strong, healthy start this year?  I bet you are, and good for you!  As I pondered about what recipes to share this month, the word "simple" came to mind.  So simplicity it is this month!  These kale chips offer a perfectly simple and nutritious alternative to salty and crunchy snacks, like potato chips.  Kale is a cruciferous powerhouse of health-boosting nutrients, such as vitamin A, C, K, and manganese.  Try these kale chips out, and let me know what you think.


Kale Chips

Ingredients:
1 bunch of fresh kale (I usually use curly kale.)
1 Tbsp Olive oil
Sea salt
Cheese - optional (Shaved or grated Parmesan or Asiago are great.)

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Directions:
1.  Preheat oven to 375F.  
2.  Thoroughly wash and dry the kale. (I usually use a salad spinner to do this.)  Cut or tear leaves off of the stems.  Spread the kale leaves into a single layer onto a baking pan or baking sheet. (You can also line the pan or sheet with parchment paper for easy clean-up.)  You may even need to use 2 pans or sheets, if needed.
3.  Drizzle with about 1 Tbsp of olive oil (or spritz with olive oil).  
4.  Sprinkle with salt and cheese (optional).  Try other seasonings, such as paprika or cayenne pepper, if you like.
5.  Place the baking pan or sheet into the oven and bake for about 15-20 minutes or until the edges are slightly brown and the kale is crisp.
6.  Place pan on rack to cool and enjoy!   

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Serves:  4
Nutritional Information: (including 1 Tbsp shredded cheese)
Calories:  77   Carbohydrate: 8 g   Fat: 4 g  Protein: 3 g   Cholesterol: 0.9 mg   Fiber: 1.7 g  Sugar: 0 g   Sodium: 127 mg
Excellent source of: vitamin C, A, K, manganese
Good source of:  omega 3 fatty acid, vitamin B6, calcium, magnesium, iron

2 comments:

nutrition and wellness said...[Reply to comment]

i've tried kale chips with pureed almonds, then dehydrated. it was delicious!

Michelle Loy, MPH, MS, RD said...[Reply to comment]

@nutrition and wellness Thank you for the tip! I've never tried that, so that would be interesting. I love almonds!

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