Crispy Kale Chips & the Sweeeetest Brussels Sprouts
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Kale and Brussels sprouts share a link–they’re both part of the cruciferous, or cabbage, vegetable family. These vegetables not only pack in a lot of flavor, water (to fill you up), and valuable vitamins, minerals, and phytochemicals, but eating them may protect you against some cancers. Here are two delicious recipes with these nutritional darlings from No Whine With Dinner by the Meal Makeover Moms.
Crispy Kale Chips
Makes 4 Servings
1 big bunch kale
1 to 2 tablespoons olive oil
½ teaspoon smoked paprika (or more)
½ teaspoon ginger powder (or more)
1 pinch chili powder, optional
1. Preheat the oven to 250°F. Remove the stems and woody ribbing from the tender leaves of the kale. Tear the leaves into bite-size pieces. Wash and dry.
2. Add the olive oil to a large bowl. Whisk in the paprika and ginger. Add the chili powder as desired. Add the kale leaves to the oil and toss with your hands, coating each leaf, front and back.
3. Lay the kale out on a parchment paper–covered cookie sheet. Sprinkle with the salt. Wash your hands so you don’t rub chili powder into your eyes!
4. Working in batches, bake in the oven, until the chips are flat and crisp. (It took about 17 minutes for mine, although the recipe that inspired it online said 33 minutes.)
5. Remove with a spatula and let cool. Serve them to someone who will try one and say, “Kale chips?!?” as they bite into one. In about a minute, they’ll come back for 10 more.
Nutrition Information per Serving: 100 calories, 6g fat (1g saturated, 0.2g omega-3), 50mg sodium, 11g carbohydrate, 2g fiber, 4g protein, 350% vitamin A, 230% vitamin C, 15% calcium, 10% iron
Sweeeeetest Brussels Sprouts
Makes 4 Servings
1 pound Brussels sprouts
2 slices nitrite-free bacon, cut crosswise into 1/4-inch-wide pieces
½ small onion, cut into ¼-inch dice (½ cup)
1 tablespoon pure maple syrup
¼ teaspoon kosher salt
1 generous pinch freshly ground black pepper
1. Trim the stem ends of the Brussels sprouts using a sharp knife. Peel off the loose leaves around the stems and slice each sprout in half lengthwise.
2. Bring a pot of water to a boil. Add the Brussels sprouts, bring the water back to a low boil, and cook, uncovered, until tender, 8 to 10 minutes. Drain and set aside.
3. While the sprouts are cooking, heat a large nonstick skillet over medium heat. Add the bacon and onion and cook, stirring frequently, until the bacon is crisp and the onion is softened, about 7 minutes.
4. Add the cooked Brussels sprouts, maple syrup, salt, and pepper and toss until the vegetables are coated.
Nutrition Information per Serving (about 15 halves): 80 calories, 2g fat (0.5g saturated), 190mg sodium, 14g carbohydrate, 4g fiber, 5g protein, 15% vitamin A, 150% vitamin C
Source: NO WHINE WITH DINNER: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms (M3 Press, 2011).
What are your favorite cruciferous vegetables, and how do you like to prepare them?
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