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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 248.4
  • Total Fat: 2.2 g
  • Cholesterol: 55.0 mg
  • Sodium: 1,224.9 mg
  • Total Carbs: 28.4 g
  • Dietary Fiber: 7.9 g
  • Protein: 30.4 g

View full nutritional breakdown of Chicken and Kale Casserole calories by ingredient
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Chicken and Kale Casserole

Submitted by: NATUREPHOTO

Introduction

layered because Kale too limp to roll layered because Kale too limp to roll
Number of Servings: 4

Ingredients

    1 lb Boneless Skinless Chicken Breast (frozen)
    1 lb Kale leaves, stems removed
    1 (15 0z can) Tomato Sauce
    1/4 cup hulled barley precooked in 1 cup fat free low sodium chicken broth (may substituted pearled but less fiber and less nutrious)
    1/8 teaspoon white or black Pepper
    1/8 teaspooon Salt,
    1/2 cup Onions, raw, chopped
    1 clove Garlic, minced
    8 oz. Mushrooms, fresh, chopped or sliced
    1/2 teaspoon Lemon juice,
    1 tsp Splenda
    1 tablespoon Water,
    1 tablespoon Guar Gum

Directions

Precook the hulled barley in 1 cup chicken broth for an hour before continuing with the rest of the recipe.
Wash kale leaves and remove all stems.
Mix the precooked barley, ground chicken, the salt, ½ cup of the tomato sauce, garlic, pepper, mushrooms and onion. Layer the chicken mixture and kale leaves in several layers in a casserole dish.
Mix remaining tomato sauce, lemon juice and the splenda. Pour over the kale and chicken. Cover and bake in 350 degree oven until chicken is done, about 45 minutes.

Pour the liquid from the casserole into a 1-quart saucepan. Stir guar gum into kale liquid. Heat to boiling, stirring constantly. Stir and boil for 1 minute. Serve sauce with kale and chicken.
To Microwave:: Prepare casserole as above. Put lid on and microwave 7 minutes. Rotate the dish ¼ turn. Microwave until chicken is done, 8 to 9 minutes longer. Note: If using the cut-up cooked chicken, reduce cooking time to about 4 to 5 minutes longer. Let stand covered for about a minute before serving

Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user NATUREPHOTO.






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