Kale & Cauliflower Bake

There aren’t many foods that top kale in terms of nutrients.  Known to be a cancer-fighting powerhouse, this green goddess of a veggie is also high in beta carotene, Vitamin K, Calcium and Vitamin C.  Many people are scared of kale because of its stiff leaves and bitter flavor, but with a little effort, these leaves wilt up nicely and take on other flavors while cooking.  If you’re looking for a super healthy and balanced meal, give this yummy kale and cauliflower bake a try.  The addition of Parmesan cheese adds the right amount of fat, and low-fat chicken sausage adds a smokey flavor with a nice amount of muscle building protein.

 In the skillet

Getting ready to bake


  • 1 teaspoon olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 3 cups kale, chopped, stems removed
  • dash of salt and pepper
  • Pinch of thyme and rosemary
  • 4 links nitrate-free, chicken sausage, sliced into half moons
  • 1 head cauliflower, cut into small florets
  • 1/2 cup chicken broth
  • 1 teaspoon lemon juice
  • 1 cup fat free ricotta cheese
  • 1/2 cup Parmesan cheese, shredded and divided
  1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place cauliflower in pan and roast for 12 minutes.
  2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender.
  3. Add the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese to the kale. Mix will over medium heat until all has been incorporated.
  4. Transfer to prepared casserole dish with cauliflower and mix together. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
  5. Remove from oven and serve.
Servings: 6

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

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