Healthy Comfort Food: Cauliflower, Kale and Chicken Bake

Share on facebook
Share on pinterest
Share on twitter
Share on whatsapp

This tastes like comfort food, but I enjoy it without any guilt! Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. 

Make a big batch of this healthy meal so you have a go-to meal for the next couple of days!

Serves: 6

Nutrition Per Serving

14g Carbs | 10g Fats | 18g Protein

What You Need

  • 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

Meal Prep

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 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 will 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 enjoy!

Share on facebook
Share on pinterest
Share on twitter
Share on whatsapp

LIMITED TIME OFFER

Come Visit Us Today!

821 Golf Links Rd, Ancaster, Ontario, L9K 1L5

Connect With Us

  • 905-385-LEAN (5326)
  • support@leanandfit.ca
  • 821 Golf Links Rd, Ancaster

Connect With Us

  • 905-385-LEAN (5326)
  • support@leanandfit.ca
  • 821 Golf Links Rd, Ancaster

Join our Mailing List

Learn to build websites with these WordPress Tutorials

© 2018 LeanAndFit.ca | All Rights Reserved.

7 Classes, 7 Days

7 Classes, 7 Days

7 Classes, 7 Days

7 Classes, 7 Days

Get One Week For FREE!

*First Time Visitors Only. Questions? Visit this site for details.

7 Classes, 7 Days