Your Recipe

Kale and Wild Rice Casserole

Składnik Ilość Kalorie
Jarmuż 396g 139kcal
Masło bez soli 14g 100kcal
Mleko 2% tłuszczu{;} 220g 110kcal
Ryż dziki surowy 656g 2342kcal
Bulion/ Rosół z kurczaka 250g 668kcal
Czosnek 6g 9kcal
Sół kuchenna 1.4g 0kcal
Oliwa z oliwek 28g 248kcal
Tymianek świeży 1.6g 2kcal
Gałka muszkatołowa mielona 0.55g 3kcal
Mleko kokosowe 61g 140kcal
Mąka pszenna, biała, uniwersalna, niewzbogacona 36.25g 132kcal
Czarny pieprz, mielony 1.15g 3kcal
Cebule, słodkie, surowe 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!

dane odżywcze
Wielkość porcji 389 g | ml
Ilość na porcję 684
2863
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 18g 23%
Tłuszcz nasycony 6.9g 34%
Sód 10109mg 440%
Węglowodany ogółem 108g 39%
Błonnik 11g 39%
Cukier 18g
Białko 29g 58%
Witamina D 0mcg 0%
Wapń 342mg 26%
Żelazo 4.3mg 24%
Potas 1050mg 22%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 187.071 mcg 21%
Tiamina [B1] 0.314 mg 26%
Ryboflawina [B2] 0.791 mg 61%
Niacyna [B3] 9.515 mg 59%
Kwas pantotenowy [B5] 1.964 mg 39%
Witamina B6 0.744 mg 44%
Kobalamina [B12] 0.323 mcg 0%
Kwas foliowy [B9] 188.85 mcg 0%
Witamina C 68.498 mg 76%
Witamina D 0 mcg 0%
Witamina E 2.305 mg 15%
Witamina K 262.949 mcg 219%
Betaina 0.66 mg 0%
Cholina 100.802 mg 18%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 108.1 g 39%
Sugars 18.4 g 37%
Błonnik 11 g 39%
Carbohydrate 94.5 g 0%
Węglowodany netto 89.7g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 1.094 g 0%
Arginina 1.578 g 0%
kwas asparaginowy 1.96 g 0%
Cysteina 0.251 g 0%
Kwas glutaminowy 3.769 g 0%
Glicyna 0.91 g 0%
Histydyna 0.603 g 0%
Izoleucyna 0.905 g 0%
Leucyna 1.459 g 0%
Lizyna 0.97 g 0%
Metionina 0.557 g 0%
Alanina 1.023 g 0%
Prolina 0.786 g 0%
Seryna 1.074 g 0%
Treonina 0.7 g 0%
Tryptofan 0.256 g 0%
Tyrozyna 0.851 g 0%
Walina 1.19 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 341.69 mg 26%
Miedź 0.72 mg 80%
Fluor 1.38 mcg 0%
Żelazo 4.27 mg 24%
Magnez 258.91 mg 62%
Mangan 2.39 mg 104%
Fosfor 661.97 mg 53%
Potas 1050.24 mg 22%
Selen 19.65 mcg 36%
Sód 10109.29 mg 440%
Cynk 7.26 mg 66%
inne
składnik odżywczy Ilość DV
Woda 210.679 g 0%
Popiół 24.196 g 0%