- 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
- 1/2 cup chicken broth
- 1 teaspoon lemon juice
- 1 cup fat-free ricotta cheese
- 1/2 cup Parmesan cheese, shredded and divided
Here’s how you prepare this awesome casserole:
- Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
- 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 the cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
- Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
- Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix over medium heat until all has been incorporated.
- Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
- Remove from oven and serve.
Nutritional Analysis Cauliflower and Sausage Casserole
One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
From Trisha DeHall- Fit Body Bootcamp Newsletter
I began Paula’s HealthyLiving.com to share my passion for staying fit, eating healthy and scheduling rest time. As a 50 year old mother of 3, I understand that it can be difficult to make healthy meals, exercise and carve out time for you, while constantly doing this juggling act called, life!
Healthy eating and exercising on a regular basis gives me self-confidence and personal satisfaction. I encourage my readers to eat whole foods instead of processed foods that are not as nutritious because that processing removes the nutritious elements in the food. They do not help you achieve your body-shape or long-term health goals. When I cook my families’ food, I’m in control of the sugar, salt, and the type of oils used.
It is difficult to resist temptations of fast foods, desserts, soda pop, and skipping workouts, but by making a commitment to your ‘best health’, you can be successful! Change your view toward healthy foods as fuel for all your systems. Take control. Educate yourself your family.
I don’t believe any ONE PERSON has all the answers. Be open minded but critical. Be logical, but have wild-abandon. Know that baby steps begin before a sprint…and love yourself for trying!!!