Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 6.8% of RDA
• Carbs: 0.0% of RDA
• Fat (total lipid): 22.6% of RDA
• Fiber: 4.3% of RDA
• Fructose: 0.0% of RDA
• Protein: 14.2% of RDA
• Sodium: 0.9% of RDA
• Sugar: 2.3% of RDA
• Vitamin A (IU): 119% of RDA
• Vitamin B6: 4.3% of RDA
• Vitamin C: 5.3% of RDA
• Iron: 0.0% of RDA
• Magnesium: 4.5% of RDA
• Manganese: 200% of RDA
• Niacin: 0.0% of RDA
• Potassium: 4.5% of RDA
• Zinc: 1.2% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 350 degrees.
2.
Wash kale. Remove tough inner stems from kale leaves.
3.
Tear the kale leaves into large pieces. They will shrink, so tear them into pieces that are a little larger than what you'd like to eat.
4.
Dry kale leaves well with paper towels.
5.
Place kale leaves in large bowl. Start by tossing in about 1 tablespoon of olive oil at a time, when needed. The kale needs to be lightly coated with oil. Too much will make the kale limp and greasy. Sprinkle with sea salt and fresh crushed black pepper.
6.
Layer kale leaves in a single layer in a baking sheet lined. You can use parchment paper if you like for easier cleaning.
7.
Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, gently toss them on the sheet pan for more even baking. They will burn easy, be aware of how they are baking.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 136
Protein 16.0 g
Carbohydrates 0 g
Iron 0 mg
Fiber 1.20 g
Calcium 0 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
