Chips de couve com parmesão

Ingredientes

• 1 large bunch green kale (trimmed and thick centre rib removed)
• 2 Tbsp 30 mL olive oil
• 2 Tbsp 30 mL freshly grated Parmesan cheese
• Salt and pepper

Modo de preparo

1. 1

   Preheat the oven to 350°F (175°C). Spray 2 large baking sheets with vegetable oil.

2. 2

   Tear the kale leaves into bite-size pieces and place in a large bowl. Add the oil, Parmesan, and salt and pepper. Using your hands, massage the leaves for about 2 minutes to soften them. Arrange the leaves in a single layer on the prepared baking sheets.

3. 3

   Bake in the preheated oven for 15 minutes or just until crisp. Remove from oven and let cool completely on the baking sheets.

4. 4

   TIP

5. 5

   To store chips so they stay crisp, place dry (uncooked) rice in the bottom of an airtight container and then place the cooled kale chips loosely on top. Cover and set aside at room temperature. The rice will absorb any excess moisture. Will keep for up to 1 week.

6. 6

   NUTRITION TIP

7. 7

   Kale is a superfood, and 1 cup (250 mL) provides more than your daily needs for vitamin A and vitamin C. Vitamin A is important for eye health, and vitamin C strengthens your immune system. Kale chips are a great low-calorie snack: 1 cup (250 mL) contains only 33 calories, 3 grams of protein and 2.5 grams of fibre.

8. 8

   FOR KIDS

9. 9

   Even kids enjoy this crunchy leafy green snack. Ask them to join you in the kitchen to help you prepare it. It’s a great way to educate children about this healthy alternative to the standard potato chip.

10. 10

    NUTRITIONAL INFORMATION

11. 11

    PER SERVING (1 CUP)

12. 12

    Calories 43

13. 13

    Carbohydrates 0.1 g

14. 14

    Fibre 0.3 g

15. 15

    Protein 0.8 g

16. 16

    Fat 3.9 g

17. 17

    Saturated Fat 0.7 g

18. 18

    Cholesterol 1.1 mg

19. 19

    Sodium 26.3 mg