Chicken Sausage, Cauliflower and Kale Casserole

Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes 
INGREDIENTS
  • 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 cauliflower, cut into small florets
  • ½ cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat free ricotta cheese
  • ½ cup Parmesan cheese, shredded and divided
INSTRUCTIONS
  1. Preheat oven to 425 degrees F. 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 skillet over medium heat, saute the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Saute 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 pot.
  4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
  5. Transfer to 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.

NUTRITION
 

Calories: 238    
Fat: 10 g     
Carbohydrates: 14 g     
Sodium: 584 mg     
Fiber: 4 g    
Protein: 18 g    

Chicken Sausage                                                                                                  

     

Kale  

   

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