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Farmers Market Chicken can accommodate just about any vegetable.

Meredith Deeds, Special to the Star Tribune

Farmers market recipes: Baked Kale Chips

  • July 3, 2012 - 1:08 PM

BAKED KALE CHIPS

Serves 4.

Note: This is a kid favorite from Loon Organics.

• 1 bunch kale (dinosaur or lacinato with the flat leaves works best, but you can use any kind)

• 1 tbsp. olive oil

• 1/4 tsp. salt

• 1/4 c. grated Parmesan cheese, optional

Directions

Preheat oven to 300 degrees.

Wash kale leaves and dry them well. Remove the tough stems from the leaves. Cut or tear the kale leaves into large pieces, toss with olive oil in a bowl. Arrange leaves in a single layer on a large baking sheet and sprinkle with salt. Bake for 20 minutes, or until crisp.

Sprinkle Parmesan cheese on the top of the chips 5 minutes before you take them out of the oven. Be careful not to overbake as the chips may get bitter. Place baking sheet on a rack to cool. Crunch away!

Nutrition information per serving:

Calories 43 Fat 4 g Sodium 160 mg

Carbohydrates 3 g Saturated fat 0 g Calcium 35 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 1 fat.

 

FARMERS MARKET CHICKEN

Serves 4.

Note: You can substitute the vegetables in this recipe with almost any that looks good at the market. Try it with eggplant, yellow squash or red peppers. From Meredith Deeds.

• 4 (4-oz.) skinned, boned chicken breast halves

• 1/2 tsp. salt, divided

• 1/4 tsp. freshly ground black pepper

• 1 tbsp. olive oil

• 1/2 c. diced red onion

• 1 garlic clove, minced

• 1 medium zucchini, diced

• 1 c. fresh corn kernels

• 1 c. halved cherry tomatoes

• 1 c. low-sodium chicken broth

Directions

Season the chicken breasts with 1/4 teaspoon salt and black pepper. Grill or broil the chicken until cooked through, about 4 minutes per side.

Meanwhile, heat olive oil in a large skillet over medium-high heat. Add the onion, garlic and zucchini, and sauté for 4 minutes or until crispy tender.

Add the corn, tomatoes, broth and remaining 1/4 teaspoon salt and bring to a boil. Reduce heat and simmer for 5 minutes. Serve hot with sauce spooned over chicken breasts.

Nutrition information per serving:

Calories 240 Fat 10 g Sodium 370 mg

Carbohydrates 13 g Saturated fat 2 g Calcium 33 mg

Protein 25 g Cholesterol 58 mg Dietary fiber 2 g

Diabetic exchanges per serving: 2 vegetable, 3 lean meat.

 

STOVE-TOP SUMMER BERRY CRISP

Serves 4.

Note: Perfect for those hot summer days when you don't want to heat up your oven. From Very Prairie and delicious with its Prairievore Granola, but any granola will work.

• 4 c. berries or other ripe fruit, cleaned, cut into bite size

• 1/2 c. sugar (a bit less for strawberries, stoned peaches or sweet cherries, a bit more for rhubarb, cranberries or pitted sour cherries)

• 1 tbsp. cornstarch ( a bit more for rhubarb, cherries, strawberries)

• Pinch of salt

• 1 c. granola

• 1/4 c. low-fat plain yogurt

Directions

Mix together the fruit, sugar, cornstarch and salt in a nonreactive sauce pan. Cook over medium heat until it comes to a boil. Continue to cook until the fruit releases its juices and thickens. Remove from heat.

Divide into 4 cups or bowls, preferably glass so you can see the fruit at the bottom. Top with the granola and yogurt.

Nutrition information per serving:

Calories 272 Fat 4 g Sodium 60 mg

Carbohydrates 58 g Saturated fat 2 g Calcium 75 mg

Protein 5 g Cholesterol 1 mg Dietary fiber 7 g

Diabetic exchanges per serving: 1 fruit, 2 bread/starch, 1 other carb, 1 fat.

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