Crispy Kale - 6.7g Carbs, 1.3g Fiber
From: kidscooking.about.com
Kale recipes aren't normally on the top of most parents lists when
they're looking for vegetables the kids will like. But I urge you
to try this crispy kale. It is really extraordinary.
Although the kale is roasted, not fried, it becomes crispy and salty,
almost like french fries.
This kale recipe is incredibly healthy, too. It boasts a whopping
309% of the recommended daily allowance of vitamin A, 201% vitamin C,
14% calcium, 10% iron, 3 grams of protein, 2 grams of fiber, and it
only has 112 calories and 1 gram of saturated fat per serving!
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 8
8 cups chopped fresh kale, hard stems removed
2 Tbsp olive oil
1 tsp apple cider vinegar
1/2 tsp sea salt
Place a rack on the lowest shelf of your oven. Preheat oven to
350 degrees F.
Spread kale out on a sturdy baking sheet. Drizzle with olive oil
and apple cider vinegar. Toss to coat completely.
Place on the lowest rack of the oven and bake for 10 minutes.
Remove from oven and stir so that kale can get crispy all over.
Bake another 8 to 12 minutes or until kale is crispy. It should
be just lightly browned and crispy to the touch.
If kale still bends, rather than crackles, when you touch it, it
isn't done yet. Return it to the oven. Turn down the heat if it
is getting too brown. Continue cooking until crispy.
Remove from oven, and sprinkle with sea salt (Maldon sea salt makes
it taste fantastic) and serve immediately.
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 71 g
Nutrition per Serving:
64 Calories, 35 Calories from Fat, 3.8g Total Fat, 0.5g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 146mg Sodium, 6.7g Total Carbs,
1.3g Dietary Fiber, 2.2g Protein
Vitamin A 206% - Vitamin C 134% - Calcium 9% - Iron 6%
Nutrition Grade: A
Good points:
No cholesterol
No sugar
High in calcium
Very high in manganese
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
