Monday, May 7, 2012

Recipe - Baked Parmesan Kale Chips

As a Dietitian, a lot of friends are curious about kale and have asked me about the health benefits of kale as well as any yummy recipes using kale.  Kale is high in iron, vitamins A, K & C, great source of antioxidants, low in calories, gluten free and high in fiber. Here's a great recipe using kale that is not only good for you, but tasty as well!  This is a delish, crunchy snack that kids and non-veggie eating peeps will love!  Try to eat just one!!


1 bunch (about 1 lb) Kale, rinsed, dried and stems removed
EVOO Misto Spray or any Spray type Oil
Kosher Salt or Sea Salt
1/2 cup Parmesan Cheese, shredded


1.  Preheat oven to 275 F.  Tear (rinsed and dried) kale leaves into bite size pieces and place onto parchment lined baking sheets.  Spray EVOO Misto spray or any olive oil spray evenly onto the kale leaves.  Sprinkle with salt (kosher or sea).  

2.  Place in oven for about 10-12 minutes - watch to make sure they don't burn.  Move kale pieces after about 5 minutes to ensure even crisping.

3.  Remove from oven after about 10-12 minutes, and generously sprinkle with shredded Parmesan cheese and place back into oven for an additional 5-6 minutes.  Remove from oven and enjoy!

Note - make sure to watch your kale while baking as oven temperatures vary and you don't want to end up with bitter tasting, burnt kale chips! YUCK!! 

Also be sure to cover each and every kale piece with salt and parm cheese to add flavor.  If you end up eating a piece without salt/cheese - you will have a very bitter tasting kale chip which isn't tasty at all!
To store, loosely place in storage container and store on the counter top to ensure crispness - but I don't think you'll need to worry about storing these - they won't last longer than one sitting and in fact, your family and friends will be asking for more!

FYI - you can adjust the seasonings to meet the flavor needs of you, your family and friends.  You can make them spicy or sweet - just change up your spices and seasonings.  Go ahead and play around with this recipe - the flavor combos are endless.

This is a great and healthy snack that your kids, husband, and friends will love.  Try this recipe out and see just how easy it is to sneak in healthy and nutritious snacks for the family.  Enjoy....