Many of my clients have been experimenting with cooking kale lately, some not as successful as others
So I thought I would share one of my favourite recipes using kale (other than my delicious kale salad)…Kale Chips!
These are easy to make, very tasty and make a great healthy snack…
- 1 bunch curly kale, (300-350g without stems)
- 1½ tablespoons extra virgin olive oil
- ½ teaspoon salt
- Preheat oven to 160°C and line 3 large baking trays with baking paper.
- Pull kale leaves off stalks by holding the stalk on the thick end and running your fingers along the stalk to pull off the leaves.
- Wash well (2-3 times), then dry really well (see note below).
- Place ½ the kale leaves in a large bowl and drizzle with 3 teaspoons of oil.
- Sprinkle with ¼ teaspoon of salt and some pepper, then with clean hands massage the oil into the kale to coat it evenly and well.
- Spread kale out in a single layer on one and a half of the prepared trays.
- Repeat with the remaining kale.
- Bake for 10-12 minutes or until leaves are crisp, moving the trays around after 5 minutes to encourage even cooking.
Try not to eat them all at once!
Per Serve (10 serves) – 163kJ or 39 calories; P 1g Fat 3g SFat 0.4g CHO 3g Fibre 0.6g
Note: It is most important to make sure the kale is fully dry. If it isn’t it can create steam in your oven and vary the cooking time greatly.
Kale is rich in nutrients that nourish your bones, skin and eyes (vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron). A great vegetable to include a few times every week.