Healthy Squash and Kale Casserole

  • Preparation Time15 mins
  • Cooking Time55 mins
  • Serves6
  • DifficultyEasy
2 tablespoons olive oil
1/4 of a medium yellow onion, chopped
6 cups finely chopped kale (about 5 ounces)
1 small garlic clove, minced
Salt and freshly ground black pepper
1/2 cup low-sodium chicken broth
2 cups of 1/2-inch diced yellow squash (about 8 ounces)
2 cups of 1/2-inch diced courgette (about 8 ounces)
2 tablespoons mayonnaise
3 cups frozen brown rice, thawed
1 cup grated Swiss cheese
1/3 cup grated Parmesan
1 cup panko bread crumbs
1 large egg, beaten
Cooking spray

Preheat the oven to 205°C. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, courgette and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.

Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and courgette are tender and the top is browned and crisp, about 35 minutes. Serve hot.

Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

Per serving: Calories: 340; Fat: 16 g (Saturated: 5 g); Cholesterol: 45 mg; Sodium: 560 mg; Carbohydrate: 39 g; Fiber: 3 g; Protein: 13 g; Sugar: 3 g

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