f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: Creamy Baked Kale http://www.freesearchenginesubmission.infoher-libido.com

Friday, October 30, 2015

Creamy Baked Kale

With the cooler temperatures comes the desire for food that is warm and comforting.  This kale dish fills that desire.  It is filled with the health benefits of kale and immune boosting onions.  You also get plenty of protein from low fat dairy and egg whites. So, it can become the center of your meal.  Try it out for yourself.  Make sure you have it for the future by pinning it.

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Creamy Baked Kale

16 ounces cleaned, chopped kale
1/2 cup diced onion
1 clove garlic, minced
1 tbsp. olive oil
1/4 cup water
1 cup non fat milk
1/4 spelt flour (you can use all purpose)
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp. nutmeg
4 ounces cheddar cheese, grated, divided use
1 cup low fat cottage cheese
2 egg whites

In a large pan heat the olive oil over medium heat.  Add the onion and garlic.  Saute till translucent.  Add the chopped kale and allow it to wilt.  Add the water and reduce the heat to low.  Cover and allow the kale to steam until tender.  Approximately 15 minutes.  Set aside and allow to cool.  This portion can be completed  a few days in advance.

Combine the milk, flour, salt, pepper and nutmeg in a sauce pan over low heat.  Whisk until thick, 2 to 3 minutes.  Set off the heat and add half of the grated cheese and the cottage cheese.  Whisk till the cheddar is melted.

In a small bowl, beat the egg whites till soft peaks form.

Squeeze all the moister you can out of the kale and combine it with the cream sauce.  Fold in the egg whites and place in a greased baking dish.  Bake in a preheated oven at 350 degrees for 35 to 40 minutes.  Remove from the oven and top with the rest of the shredded cheese.  Place back in the oven and bake for another 20 to 30 minutes or until set and the cheese is beginning to brown.


You can use other greens if you would like.  Or try a different cheese.  As always, make it your own.  Have fun making something new and be healthy!


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