Healthy recipe: Kale chips

بازده: 4 servings, about 2 cups each

خدمات: 4

زمان فعال: 25 minutes

زمان کل: 25 minutes

برای پیشرفت: Store in an airtight container at room temperature for up to 2 days.

توضیحات دستور غذا:

Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don’t overcrowd the pans.

مواد لازم دستور غذا:

1. 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)

2. 1 tablespoon extra-virgin olive oil

3. 1/4 teaspoon salt

مراحل دستور غذا:

1. Position racks in upper third and center of oven; preheat to 400°F.

2. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)

3. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

دستور غذا:

در هر وعده: 110 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 16 g carbohydrate; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium

پاداش تغذیه: Vitamin A (767% daily value), Vitamin C (192% dv), Calcium (20% dv), Potassium (18% dv)

1 وعده کربوهیدرات

مبادلات: 4 nonstarchy vegetable, 1 fat