Creamy Wild Rice and Kale Casserole
This hearty and delicious casserole works as a side dish or main course.
Servings: 6 people
Calories: 465kcal
Ingredients
- 1 tablespoon oil
- 2 cups mushrooms sliced
- 1 teaspoon salt
- 1 yellow onion diced small
- 3 garlic cloves minced
- 1 teaspoon pepper
- 1 bunch of kale large, stems removed and chopped
- 1/4 cup whole-wheat flour
- 1 cup almond milk
- 2/3 cup vegetable broth
- 1 tablespoon worcestershire sauce
- 2 tablespoons balsamic vinegar
- 3 cups wild rice cooked
- 1 1/2 cups Swiss cheese fat-free, shredded
Instructions
- Preheat oven to 400 degrees. Spray a casserole dish with nonstick spray and set aside.
- In a large skillet, heat the olive oil on medium heat. Once hot, add the mushrooms and salt. Cook until the onions are well browned. Add the onion, garlic, and pepper. Cook until the onion just begins to turn translucent, stirring often. Stir in the kale until just until the leaves begin to wilt.
- Add the flour and allow it it lightly brown in the pan. Stir and allow the flour to coat the kale and mushrooms. While stirring, add the milk and broth, stir until smooth. Bring the mixture to a simmer. Simmer until thickened, about 5 minutes, stirring often to prevent burning.
- Stir in the Worcestershire, balsamic vinegar, rice, and half the cheese. Pour into the prepared casserole dish and top with the remaining cheese. Bake for 15 to 20 minutes or until bubbly and top is beginning to lightly brown. Let sit for about 10 minutes before serving. Enjoy!
Nutrition
Serving: 0.5cup | Calories: 465kcal | Carbohydrates: 72g | Protein: 22g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 25mg | Sodium: 639mg | Potassium: 600mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1244IU | Vitamin C: 15mg | Calcium: 308mg | Iron: 2mg |
| SmartPoints (Freestyle): 14
SmartPoints (Freestyle): 14
SmartPoints (Freestyle): 14