Ingredients For Kale And Wild Rice Casserole Recipe
2 bunch kales, leaves torn
1 pound cremini mushrooms sliced
2 tablespoon olive oil
1 tablespoon Butter
2 cloves garlic minced or grated
2 tablespoon fresh thyme chopped
0.25 teaspoon Nutmeg
0.25 teaspoon Salt
0.5 teaspoon pepper
4 tablespoon Flour
1 cup milk I used 2
1 cup chicken broth or veggie broth
0.25 cup heavy cream or canned coconut milk
4 cup cooked wild rice
1.5 cup gruyere cheese shredded
2 tablespoon olive oil
2 large sweet onions sliced into thin rings
salt and pepper
Nutrition value
985
calories per serving
24 g Fat41 g Protein147 g Carbs37 g FiberOther
Current Totals
24 g Fat
41 g Protein
147 g Carbs
37 g Fiber
MacroNutrients
Carbs
147 g
Protein
41 g
Fiber
37 g
Fats
Fat
24 g
Vitamins & Minerals
Calcium
346 mg
Iron
14 mg
Vitamin A
19 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
7 mg
Vitamin B6
1 mg
Vitamin B9
90 mcg
Vitamin B12
0 mcg
Vitamin C
9 mg
Vitamin E
2 mg
Copper
3 mcg
Magnesium
172 mg
Manganese
3 mg
Phosphorus
888 mg
Selenium
16 mcg
Zinc
10 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment