Robin’s Healthy Take: Healthier Chips

by in Robin's Healthy Take, March 5, 2012
kalechips
Have you tried kale chips yet?

Everyone loves chips. The salt. The crunch. The flavor. What most people don’t love is the fat, calories and guilt that go along with most chips. Fried chips, that is. I’ve been baking chips for years and everyone adores them. I’ve also been changing up flavor combinations and wanted to share my three favorites. First, my kale chips; crisp and light with a touch of crunchy sea salt. Next, I coat my sweet potato chips with maple syrup and kosher salt, which creates a wonderful contrast of sweet and salty in every bite. Last, my Yukon gold chips. I add curry for its warmth and distinct flavor. Enjoy every chip without guilt and then send me YOUR favorite chip recipes!

Sea Salted Kale Chips

1 bunch fresh kale, rinsed well and patted dry
2 teaspoons olive oil
1/2 teaspoon sea salt, preferably coarse sea salt

Preheat oven to 350 degrees.

Cut leaves away from thick kale stems and rip leaves into bite-size pieces. Place kale in a large bowl, add olive oil and toss to coat leaves. Arrange kale on a large baking sheet, in a single layer and sprinkle with sea salt. Bake 12-15 minutes, until leaves are crisp and golden brown around the edges.

Serves 4

 Nutrition Info Per Serving
Calories: 54
Total Fat: 2.8 grams
Saturated Fat: <1 gram
Total Carbohydrate: 7 grams
Sugars: 0 grams
Protein: 2 grams
Sodium: 269 milligrams
Cholesterol: 0 milligrams
Fiber: 1 gram
sweetpotatochipsbaked

Maple Sweet Potato Chips

 Cooking spray
1 large or 2 small orange-fleshed sweet potatoes (about 1 pound), cut into 1/8-inch thick slices
1 tablespoon good-quality maple syrup (100% maple syrup)
2 teaspoons olive oil
1/2 teaspoon coarse or kosher salt

Preheat oven to 400 degrees. Coat 1-2 large baking sheets with cooking spray.

In a large bowl, combine sweet potatoes, syrup and oil. Toss to coat sweet potatoes with syrup and oil. Arrange sweet potatoes on prepared baking sheet(s) in a single layer. Sprinkle with salt. Bake 25-30 minutes, until chips are crisp and golden brown (edges will curl upwards).

Serves 4

Nutrition Info Per Serving
Calories: 74
Total Fat: 2 grams
Saturated Fat: <1 gram
Total Carbohydrate: 13 grams
Sugars: 6 grams
Protein: 1 gram
Sodium: 257 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams
curriedpotatochips

Curried Yukon Gold Chips

Cooking spray
2 large or 3 medium Yukon gold potatoes (about 1 pound), cut into 1/8-inch thick slices
2 teaspoons olive oil
1 teaspoon curry powder
1/2 teaspoon coarse or kosher salt

Preheat oven to 400 degrees. Coat 1-2 large baking sheets with cooking spray.

In a large bowl, combine potatoes, oil and curry powder. Toss to coat potatoes with oil and curry powder. Arrange potatoes on prepared baking sheet(s), in a single layer. Sprinkle with salt. Bake 25-30 minutes, until chips are crisp and golden brown (edges will curl upwards).

Serves 4

Nutrition Info Per Serving
Calories: 106
Total Fat: 2 grams
Saturated Fat: <1 gram
Total Carbohydrate: 20 grams
Sugars: 1 gram
Protein: 2 grams
Sodium: 246 milligrams
Cholesterol: 0 milligrams
Fiber: 2 grams

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Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Takes 5” and “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

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