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Chicken and Kale Casserole




Source of Recipe


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Chicken and Kale Casserole

Everydaydaibeticrecipes.com – e-mail
Serves: 7
Cooking Time: 50 min

If you're a fan of creamy chicken casseroles, then you're going to love our Chicken and Kale Casserole. It features low-fat cheese along with whole grain pasta and nutritious kale for a casserole that's brimming with yummy AND healthy!

What You'll Need:
• 1/2 (13.25-ounce) box whole grain rotini pasta
• 2 tablespoons light margarine
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 4 cups kale, chopped into bite-sized pieces
• 1 (9-ounce) package refrigerated cooked chicken strips or shredded chicken
• 1 (10.75-ounce) can 98% fat-free, reduced-sodium condensed cream of chicken soup
• 1 cup fat-free shredded mozzarella cheese
• 1/4 cup reduced-fat grated Parmesan cheese
• 1 teaspoon lemon zest
• 2 tablespoons chopped sundried tomatoes
• 1/4 teaspoon black pepper

What To Do:
1. Preheat oven to 350 degrees F. Coat a 3-quart casserole dish or 8-inch square baking dish with cooking spray. Cook pasta according to package directions; drain and set aside.

2. Meanwhile, in a large skillet over medium heat, melt margarine. Add onion and garlic and cook 2 to 3 minutes, or until onion is softened, stirring frequently. Add kale and cook about 5 minutes, or until tender. Add remaining ingredients; mix well. Spoon mixture into casserole dish.

3. Bake 30 minutes, or until heated through.

One serving equals: Calories 276 (Calories from Fat 52); Total Fat 5.8g (Saturated Fat 1.8g, Trans Fat 0.0g); Protein 24g; Cholesterol 44mg; Sodium 504mg; Total Carbohydrates 34g; Dietary Fiber 4.8g; Sugars 3.0g