羽衣甘藍脆片 Kale Chips

25 Feb

羽衣甘籃脆片Kale Chips

羽衣甘藍營養價值很高,它包含鈣質、鐵質、 维生素A、C、D、K等,是現今超級食物 (Super food) 其中之一種 。而啤酒酵母含有豐富的維他命B群、多種維他命、礦物質,高達 50 % 以上的蛋白質,是補充優質蛋白質的最佳來源。以下介紹這蔬菜脆片之做法,除了採用以上兩種主要材料,也因是採用低温烘焗,可保持其營養成份,所以這應是一非常有益健康的零食。

羽衣甘籃脆片

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準備時間 : 10 分鐘

烹飪時間 : 120 分鐘

材料:       

羽衣甘藍 ( 淨葉 )  300 g

檸檬汁 1 . 5 湯匙

橄欖油  4 湯匙

啤酒酵母  3 湯匙

糖 0 . 5 茶匙

海鹽 0 . 5 茶匙

胡椒粉 0 . 5 茶匙

煙甜椒粉  1 茶匙

 做法:

  1. 洗淨羽衣甘藍,把菜莖及粗粗的葉脈用剪刀除去,盡量大塊些,加入油及檸檬汁,用手輕輕按摩菜葉約 1 分鐘,將酵母,糖,海鹽,胡椒粉及煙甜椒粉伴匀,洒入菜葉內,用手再按摩拌勻調味。
  2. 將菜葉放入已加熱至 45 度開風扇之焗爐,開門慢火烘至菜葉呈略為乾身,時間視乎水份含量而定,約須 30-45 分鐘,將焗爐門蓋上再繼續烘焗至菜葉脆身,時間合共約須 120 分鐘,取出放涼。

 :    可採用食品風乾機 (food dehydrator) 代替焗爐,效果也很好。

Preparation : 10 minutes 

Cooking : 120 minutes

Ingredient:

300 g kale ( leaves only )

1 . 5 tbsp lemon juice

4 tbsp olive oil

3 tbsp brewers yeast (Nutrition yeast)

0 . 5 tsp sugar

0 . 5 tsp sea salt

0 . 5 tsp black pepper

1 tsp smoked paprika powder

Method:

  1. Use scissors to remove and discard the stem of the kale. Place the kale leaves in a mixing bowl, then mix it with oil and lemon juice.
  2. Mix yeast, black pepper, sea salt, sugar, smoked paprika powder in a small bowl and spread the mixture all over the kale leaves, then massage the leaves for one minute.
  3. Preheat the oven to 45°C . Place the leaves on a baking tray and set in preheated oven bake for 30-40 minutes with the oven door open, then close the door and bake for another 80 minutes or until dry and crispy (totally about 120 mins).
  4. Remove from the oven and set aside to cool down.

Note: An alternative is to use the food dehydrator to dehydrate the leaves.

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