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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Kale chips

Hands-on time: 3 mins
Time to make: 15 mins
Serving: 4 people

Ratings: 4.5

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Ingredients

Measurements explained

200g kale, stems removed, roughly torn

1 tablespoon olive oil

¼–½ teaspoon dried chilli flakes

½ teaspoon paprika

sea salt (no more than ½ teaspoon)

freshly ground black pepper

1 lemon, zest

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Preheat oven to 180°C. Place kale and remaining ingredients except lemon zest in a bowl. Toss to evenly coat kale.

2 Place on baking trays in a single layer and bake for 10-12 minutes or until leaves feel crispy. Cool slightly and serve sprinkled with lemon zest.

Variations

Make it gluten free: Check paprika is gluten free.

HFG tip

Kale cooking tips

To prepare kale, break leaves from the stalk and trim away the tough centre stalk. Wash then shred or chop.
Kale is normally boiled or stir-fried. For whole leaves, rinse then put in a pan without shaking off the water. Cover and cook for up to 2 minutes until wilted. Drain thoroughly.
For chopped or shredded kale, place the leafy green in a pan of water 1cm deep with a pinch of salt. Bring to the boil and simmer for up to 5 minutes until wilted. Drain thoroughly.
To freeze kale, wash leaves thoroughly and cut off stems. Plunge kale into boiling water for 2 minutes then quickly douse in ice-cold water. Drain off excess moisture before packing in airtight containers or freezer bags. Freeze immediately.

Nutrition info (per serve)

Calories 57 cal

Kilojoules 240 kJ

Total fat 4 g

Saturated fat 1 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jul 2013

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.