0gNET CARBSIn the test kitchen
Crispy Kale Chips
Light, crackly kale chips with olive oil, a splash of vinegar and sea salt.
Prep10 min
Bake20 to 25 min
Oven300°F
Makes6 cups
Servingabout 1 1/2 cups
Ingredients
- 1 large bunch curly kale, stems removed, torn into 2 inch pieces (about 8 cups)
- 1 tablespoon olive oil
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon garlic powder
- 1/2 teaspoon kosher salt
Directions
- Heat oven to 300°F with racks in the upper and lower thirds. Line two large rimmed baking sheets with parchment.
- Wash the kale and dry it completely in a salad spinner, then blot with a towel. Any water left on the leaves will steam them instead of crisping.
- Put the kale in a large bowl, drizzle with the olive oil and vinegar and massage with your hands for 1 minute until every leaf is lightly glossy.
- Spread the kale in a single layer across the two sheets without crowding. Sprinkle with the garlic powder.
- Bake 10 minutes, then rotate and swap the pans. Bake 10 to 15 minutes more, until the leaves are crisp and just starting to brown at the edges.
- Sprinkle with the salt right out of the oven. Cool on the pans 5 minutes before serving.
Tip: Salt after baking, not before. Salt draws out water and can leave the chips chewy.
Dad jokeMy kale chips told me they would be ready soon. I said, don't kale me, I'll call you.
Nutrition per serving (about 1 1/2 cups)
45Calories
2gTotal carbs
1.7gFiber
0.3gNet carbs
0.4gSugar
1.3gProtein
4gFat
168mgSodium
Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.
Know your label
In the diabetes plate method, how much of the plate goes to non-starchy vegetables?
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
Which of these is a non-starchy vegetable?
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
Quiz yourself in the Diabetic EditionADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
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Inspired by Cleveland Clinic. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/crispy-kale-chips/