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Recipe: Kale Chips

October 2011

kale chips recipeWho said it’s not easy eating greens? This recipe for kale chips is sure to please even those who normally turn their noses up at veggies.

Why? Because kale chips offer the crunch and flavor of potato chips with almost none of the fat and sodium. Added bonus: kale chips pack far more cancer-fighting nutrients.

That’s because leafy greens like kale are a great source of fiber, folate and cancer-fighting carotenoids, which probably protect against cancers of the mouth, pharynx and larynx. And, according to some laboratory studies, kale’s antioxidant effects may also help fight off certain types of breast cancer, skin cancer, lung cancer and stomach cancer.

Ingredients

  • 1 pound kale
  • Olive oil spray
  • Salt (to taste)
  • Cayenne pepper and other seasonings such as garlic (to taste)

Directions

Wash and dry the kale. Tear into bite-size pieces. Lay on a cookie sheet and spray with olive oil. 

Lightly sprinkle salt and other seasonings over leaves. Use sparingly. Flavor will be strong.

Bake at 350 degrees for 7 to 10 minutes. When it comes out of the oven, kale should be light and crispy like a potato chip. 

Yield: 4 servings

Each serving provides:
Calories: 35
Total fat: 0.73 grams
Protein: 2.2 grams
Fiber: 2.4 grams
Sodium: 616 milligrams

**Nutritional content is based on 1 teaspoon of salt and 1 teaspoon of cayenne pepper.

Recipe courtesy of MD Anderson Children’s Cancer Hospital and Laurie Sotelo, senior laboratory technologist at MD Anderson.

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