Your Recipe

Kale and Wild Rice Casserole

Ingredient Amount Calories
Kale 396g 139kcal
Butter without salt 14g 100kcal
Milk 2% fat 220g 110kcal
Rice wild raw 656g 2342kcal
Bouillon/Chicken broth 250g 668kcal
Garlic 6g 9kcal
Salt, table 1.4g 0kcal
Olive oil 28g 248kcal
Thyme fresh 1.6g 2kcal
Nutmeg ground 0.55g 3kcal
Coconut milk 61g 140kcal
Wheat flour, white, all-purpose, unenriched 36.25g 132kcal
Black pepper, ground 1.15g 3kcal
Onions, sweet, raw 662g 212kcal

Recipe Instructions:

Ingredients
2 bunches kales, leaves torn
1 pound cremini mushrooms sliced
2 tablespoons olive oil
1 tablespoon butter
2 cloves garlic minced or grated
2 tablespoons fresh thyme chopped
1/4 teaspoon nutmeg
1/4 teaspoon salt
1/2 teaspoon pepper
4 tablespoons flour
1 cup milk I used 2%
1 cup chicken broth or veggie broth
1/4 cup heavy cream or canned coconut milk
4 cups cooked wild rice
1 1/2 cup gruyere cheese shredded
2 tablespoons olive oil
2 large sweet onions sliced into thin rings
salt and pepper
Instructions
Grease a 2-3 quart casserole dish. Set aside.
Heat a very large skillet (the largest you have!) over medium-high heat. Add all of the torn kale to the skillet and add 1 cup of water. Cover the skillet and cook for 10-15 minutes, stirring occasionally until the kale is wilted. Once the kale is wilted and all of the water has been absorbed, remove the kale from the skillet and set aside.
Return the skillet to medium heat and add 2 tablespoons olive oil. When the skillet is hot, sprinkle in the mushrooms in a single layer. Don't stir them! Let them sizzle until they have caramelized on the bottom, about 2 minutes. When the bottoms are caramelized, toss them once and season with salt and pepper, to taste. Continue to cook without stirring for about 5 minutes. Now add the butter to the skillet and cook until the butter begins to brown. Once the butter is browned reduce the heat and add the garlic, thyme and nutmeg and cook for about 10 seconds. Now add the kale back to the skillet with the mushrooms, garlic and spices and toss well.
Sprinkle the flour over the kale and mushrooms and cook for 1 minute. Add the milk and chicken broth, bring to a boil and cook 2-3 minutes or until there is a thick sauce. Add the cream and stir to combine. Remove from the heat and stir in the cooked wild rice. Pour the mixture into the prepared casserole dish.
Preheat the oven to 375 degrees F.
Now wipe the skillet and add the olive oil, cook over medium-high heat. Add the onions and 1/4 teaspoon each salt and pepper. Cook, stirring constantly, until the onions begin to soften, about 5 minutes.Continue to cook until the onions are golden brown, about 20 minutes.
Sprinkle half the cheese over the casserole and then add the onions and the remaining cheese. Bake the casserole for 20-25 minutes or until the cheese is melted and the onions are crispy. Serve!

Nutrition Facts
Portion Size 389 g | ml
Amount Per Portion 684
2863
kcal
kilojoules
% Daily Value *
Total Fat 18g 23%
Saturated Fat 6.9g 34%
Sodium 10109mg 440%
Total Carbohydrate 108g 39%
Dietary Fiber 11g 39%
Sugar 18g
Protein 29g 58%
Vitamin D 0mcg 0%
Calcium 342mg 26%
Iron 4.3mg 24%
Potassium 1050mg 22%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 187.071 mcg 21%
Thiamin [B1] 0.314 mg 26%
Riboflavin [B2] 0.791 mg 61%
Niacin [B3] 9.515 mg 59%
Pantothenic acid [B5] 1.964 mg 39%
Vitamin B6 0.744 mg 44%
Cobalamin [B12] 0.323 mcg 0%
Floate [B9] 188.85 mcg 0%
Vitamin C 68.498 mg 76%
Vitamin D 0 mcg 0%
Vitamin E 2.305 mg 15%
Vitamin K 262.949 mcg 219%
Betaine 0.66 mg 0%
Choline 100.802 mg 18%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 108.1 g 39%
Sugars 18.4 g 37%
Dietary fiber 11 g 39%
Carbohydrate 94.5 g 0%
Net carbs 89.7g
Aminoacids
Nutrient Amount DV
Alanine 1.094 g 0%
Arginine 1.578 g 0%
Aspartic acid 1.96 g 0%
Cysteine 0.251 g 0%
Glutamic acid 3.769 g 0%
Glycine 0.91 g 0%
Histidine 0.603 g 0%
Isoleucine 0.905 g 0%
Leucine 1.459 g 0%
Lysine 0.97 g 0%
Methionine 0.557 g 0%
Phenylalanine 1.023 g 0%
Proline 0.786 g 0%
Serine 1.074 g 0%
Threonine 0.7 g 0%
Tryptophan 0.256 g 0%
Tyrosine 0.851 g 0%
Valine 1.19 g 0%
Minerals
Nutrient Amount DV
Calcium 341.69 mg 26%
Copper 0.72 mg 80%
Fluoride 1.38 mcg 0%
Iron 4.27 mg 24%
Magnesium 258.91 mg 62%
Manganese 2.39 mg 104%
Phosphorus 661.97 mg 53%
Potassium 1050.24 mg 22%
Selenium 19.65 mcg 36%
Sodium 10109.29 mg 440%
Zinc 7.26 mg 66%
Other
Nutrient Amount DV
Water 210.679 g 0%
Ash 24.196 g 0%