Kale And Brown Rice Casserole Recipe

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Ingredients:

Serving

1 1/2 cups brown rice, cooked
1 cup shredded cheese, your choice
1/4 cup minced green onions or chives
1/4 cup red bell pepper, diced
1/2 cup sliced white mushrooms
1 tsp olive oil
1 tsp worcestershire sauce
1/4 cup skim milk (or 2% if organic valley)
1/4 tsp thyme
1/4 tsp ground sage
1/4 tsp rosemary
salt and pepper to taste
2 cups chopped kale

Directions:

Preheat oven to 375 degrees.
Saute bell pepper and mushrooms in the olive oil to soften
Oil a 1 1/2 –quart covered casserole dish.
Mix all ingredients except kale in a bowl.
Place half the kale in prepared casserole dish and spread rice mixture over evenly.
Cover with remaining kale.
Cover and bake 15- 20 minutes, until cheese is melted and bubbling.
Makes 4-6 servings
Servings 6
3/4 cup Per Serving
Calories 147.33
Fat 7.17
Carbs 14.68
Protein 6.6
Fiber 1.53

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	218.16 Kcal (913 kJ)
Calories from fat	109.03 Kcal
		% Daily Value*
Total Fat	12.11g	19%
Cholesterol	32.94mg	11%
Sodium	403.16mg	17%
Potassium	261.63mg	6%
Total Carbs	16.67g	6%
Sugars	2.75g	11%
Dietary Fiber	1.21g	5%
Protein	11.55g	23%
Vitamin C	35.5mg	59%
Vitamin A	0.4mg	14%
Iron	3.7mg	21%
Calcium	319.5mg	32%

Amount Per 100 g
Calories	154.46 Kcal (647 kJ)
Calories from fat	77.19 Kcal
		% Daily Value*
Total Fat	8.58g	19%
Cholesterol	23.32mg	11%
Sodium	285.43mg	17%
Potassium	185.24mg	6%
Total Carbs	11.8g	6%
Sugars	1.95g	11%
Dietary Fiber	0.86g	5%
Protein	8.18g	23%
Vitamin C	25.1mg	59%
Vitamin A	0.3mg	14%
Iron	2.6mg	21%
Calcium	226.2mg	32%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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