Italian Sausage + Kale Casserole

13 55 490
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 6
Italian Sausage + Kale Casserole
Health Highlights
Italian Sausage + Kale Casserole is a Whole30-friendly, comforting supper that will please the whole family!

Ingredients


2 1/2 tbsp Olive Oil, Extra Virgin
1 small Yellow onion (diced)
1 large Carrots (diced)
227 gm Cremini (Italian) mushroom (thinly sliced)
1 pinch Kosher salt
1 dash Black pepper (freshly ground)
454 gm Italian pork sausage (mild)
454 gm Kale (lacinato kale; stems removed and leaves thinly sliced)
3 clove(s) Garlic (minced)
1 cup Marinara sauce, low sodium
1/2 tsp Oregano, dried
5 large egg Egg (whisked)
1/4 cup Basil pesto (optional)

Instructions


  1. Preheat the oven to 400°F (204°C) with the rack in the middle. Heat a large skillet over medium-high heat. Add olive oil to the pan when it’s hot.
  2. Grease a 9 x 13 casserole pan with olive oil.
  3. Toss the onions, carrots, and mushrooms into the skillet. Cook until the moisture has evaporated from the mushrooms and the vegetables have softened about 5 to 7 minutes.
  4. Season the veggies with salt and pepper. Stir to incorporate and then transfer to the greased baking pan.
  5. Decrease the heat to medium, and add the sausage to the now-empty skillet. Break up the meat with a spatula.  Cook, over medium heat, stirring, for 5 to 7 minutes or until it’s no longer pink.
  6. Add the kale and stir to combine. Sauté until the greens are wilted, about 2-3 minutes.
  7. Stir in the minced garlic and cook for 1 minute or until fragrant.
  8. Pour in the marinara sauce and add the oregano. Season to taste with salt and pepper. Stir well to incorporate.
  9. Transfer the sausage mixture to the ingredients in the casserole pan.
  10. Pour the whisked eggs into the casserole pan and stir to combine. Smooth the top of the casserole with a spatula. Optional: top with spoonfuls of pesto.
  11. Put the casserole in the oven and bake for 25-30 minutes or until the eggs are set and browned on the edges.
  12. Rest the casserole for 5-10 minutes, and then slice and serve. 

Nutrition Facts

Per Portion

Calories 490
Calories from fat 370
Calories from saturated fat 109
Total Fat 41 g
Saturated Fat 12.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 7.8 g
Monounsaturated Fat 18.0 g
Cholesterol 239 mg
Sodium 864 mg
Potassium 883 mg
Total Carbohydrate 10.6 g
Dietary Fiber 4.9 g
Sugars 4.0 g
Protein 21.8 g

Dietary servings

Per Portion


Meat 1.0
Meat Alternative 0.5
Vegetables 2.7

Energy sources


Pygal7%398.20347256767866109.158890463381376%410.13500737325677277.4132503339951718%333.4241617039013120.630962175004147%76%18%CarbohydratesFatProtein
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