Chicken Sausage, Cauliflower and Kale Casserole

Chicken Sausage, Cauliflower and Kale Casserole
Chicken Sausage, Cauliflower and Kale Casserole
  • prep: 30 min
  • cook: 45 min
  • total: 1 hr 15 min
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  • servings:
  • 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

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 349 % Daily Value *
    • Total Fat: 18 g 28.13%
    • Saturated Fat: 9 g 43.45%
    • Trans Fat: 0 g %
    • Cholesterol: 104 mg 34.55%
    • Sodium: 1308 mg 54.5%
    • Calcium: 440 mg 44.02%
    • Potassium: 258 mg 7.37%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.45%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 5 g %
    • Dietary Fiber: 1 g 3.19%
    • Sugar: 3 g
    • Protein: 40 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 11.31%
    • Vitamin C 4.88%
    • Vitamin D 1.11%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat6
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total3 oz-eq

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