When the days get colder, you know it’s time to plan for more hearty and nutritious meals. This low-carb, flavourful and healthy casserole is the perfect meal for your next lunch or family dinner. Not only is this dish satisfying, but it’s also very delicious!
Courtesy of EFF’s 44 Delicious Recipe eBook
Here’s what you need:
• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• Dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley.• 4 links nitrate-free, chicken sausage, sliced into half-moons
• 1 head caulifl ower, cut into small florets
• 1/2 cup chicken stock
• 1 teaspoon lemon juice
• 1 cup fat-free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided
1. Preheat the oven to 220 degrees C. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large thick based pan, over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, add kale. Cover for about 3 minutes, until kale becomes bright green and wilted, then remove the cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to the pot.
4. Add the kale mixture to the pot as well as the chicken stock, lemon juice, ricotta cheese and half of the Parmesan cheese. The mix will over medium heat until all has been incorporated.
5. Transfer to a prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.
6 Servings
Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fi ber, and 18g protein