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Kale And Rice Casserole Recipes

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Recipe Chicken & Kale Casserole with Cheddar Sauce & ParmesanThyme Breadcrumbs Blue Apron
Recipe Chicken & Kale Casserole with Cheddar Sauce & ParmesanThyme Breadcrumbs Blue Apron from www.blueapron.com

Description

Kale and Rice Casserole Recipes are a perfect combination of healthy and delicious. This recipe is perfect for those who want to add more greens to their diet but don't want to compromise on taste. This casserole is easy to prepare and is a great way to get your daily dose of protein, fiber, and vitamins.

Prep Time

Preparation time for Kale and Rice Casserole Recipes is approximately 20-25 minutes.

Cook Time

Cooking time for Kale and Rice Casserole Recipes is approximately 45-50 minutes.

Ingredients

  • 1 cup of white rice
  • 2 cups of water
  • 1 tablespoon of olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1 bunch of kale, washed and chopped
  • 1/2 cup of vegetable broth
  • 1/2 cup of grated Parmesan cheese
  • Salt and pepper to taste

Equipment

  • Large pot
  • Large skillet
  • Casserole dish

Method

  1. Preheat the oven to 375°F.
  2. Rinse the rice in cold water and then add it to a large pot with 2 cups of water. Bring to a boil, then reduce the heat and simmer for 18-20 minutes, or until the rice is tender.
  3. While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and sauté until the onion is soft and translucent, about 5 minutes.
  4. Add the chopped kale to the skillet and stir until wilted, about 5-7 minutes.
  5. Add the vegetable broth, Parmesan cheese, salt, and pepper to the skillet and stir to combine.
  6. Add the cooked rice to the skillet and stir until well combined.
  7. Transfer the mixture to a casserole dish and bake for 20-25 minutes, or until the top is golden brown.
  8. Remove from the oven and let cool for a few minutes before serving.

Notes

  • This recipe can be made vegan by omitting the Parmesan cheese or using a vegan alternative.
  • Feel free to add other vegetables to the casserole, such as carrots, celery, or bell peppers.
  • You can also add protein to the casserole, such as cooked chicken or tofu.

Nutrition Info

  • Serving Size: 1 cup
  • Calories: 230
  • Total Fat: 6g
  • Saturated Fat: 2g
  • Cholesterol: 10mg
  • Sodium: 350mg
  • Total Carbohydrates: 35g
  • Dietary Fiber: 3g
  • Sugars: 2g
  • Protein: 8g

Recipe Tips

  • If you want a creamier casserole, add a can of cream of mushroom or cream of chicken soup to the mixture.
  • To make this recipe gluten-free, use brown rice instead of white rice.
  • If you don't have kale, you can use spinach or Swiss chard instead.
  • This casserole can be made ahead of time and stored in the refrigerator for up to 3 days.

Enjoy your healthy and delicious Kale and Rice Casserole!


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