Diabetes Forecast

Chinese Five Spice Kale Chips

Chinese five-spice powder is a mixture of five spices: star anise, cloves, cinnamon, Sichuan pepper and fennel. It gives a sweet, salty, sour, bitter and pungent taste to dishes. Don’t have it? Try a simplified Asian three-spice powder: mix equal parts ground cloves, ginger and cinnamon.

Per Serving

Chinese Five Spice Kale Chips

Makes: 2 servings
Serving Size: 3 cups
Calories 130
Fat 11 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 3 g
Sugars 1 g
Cholesterol 0 mg
Sodium 160 mg
Potassium 300 mg
Protein 4 g
Phosphorus 100 mg
Choices: Nonstarchy Vegetable 1, Fat 2.5
  • Makes: 2 servings
  • Serving Size: 3 cups
  • Preparation Time: 5 minutes
  • Cooking Time: 20 minutes


1 bunch kale, stems and tough ribs removed, cut into large bite-size pieces (5 cups packed pieces)
1 Tbsp. extra-virgin olive oil
1/4 tsp. Chinese five-spice powder
1/8 tsp. sea salt
2 Tbsp. sesame seeds


  1. Preheat the oven to 300° F. Add the kale to a large bowl and toss well with the oil, five-spice powder, salt, and sesame seeds.
  2. Arrange the leaves in a single layer onto 2 large baking sheets. Bake until the leaves are crisp, about 20 minutes.
  3. Transfer the sheets to racks to cool, then serve.

From The All-Natural Diabetes Cookbook, 2nd Edition by Jackie Newgent, RDN, CDN.


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