Kale

"Really Good" Egg Casserole- High Protein and Low Carb

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My recipe names sometimes come from comments that people make about the recipe.

In this case, I told my husband this egg casserole was going to be a blog recipe and he needed to “judge” it. His response was, “It’s good!” I told him his critique was insufficient and that he needed to be as critical of my cooking as he is of his own cooking. He elaborated his original statement by saying, “It’s REALLY good!” Hence the name.

I originally created this recipe this winter when I was low on groceries and the only thing I had in the frig was eggs, cottage cheese, and some veggies. It turns out be a great meal for pregnancy because it’s high protein and low carb- just what I need!

The whole recipe has almost 100 grams of protein, so divided by 4 servings, that’s 25 grams per serving!

The veggies and meat can be omitted or substituted with anything you like, making this a versatile use-what-you-got recipe!

“Really Good” Egg Casserole
2 green onions, chopped (white and green part)
1 cup ground beef sausage (recipe here)
1/4 cup sundried tomatoes
A couple kale leaves torn into small pieces
6 eggs
2/3 cup cottage cheese
3/4 tsp salt
1/8 tsp pepper
1/4 tsp garlic powder or 1 garlic clove minced
1/2 cup shredded cheese

Preheat oven to 400.

In a 6x8 or 8x8 glass plan, layer the veggies and meat evenly.

Mix the eggs, cottage cheese, salt, pepper, and garlic. Pour over the veggies and meat. Top with shredded cheese.

Bake for about 25 minutes. Remove when the cheese is golden brown around the edges of the pan but the center is still soft to the touch. It may seem underbaked, but it will firm up as it cools.

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Here are the veggies and meat ready for the eggs to be added.

Here are the veggies and meat ready for the eggs to be added.

Hot out of the oven!

Hot out of the oven!

How to Saute Anything Green- A Foundational Technique You Need to Know

Sauteed kale and red onions garnished with pine nuts and edible chive blossoms

Sauteed kale and red onions garnished with pine nuts and edible chive blossoms

Sauteed kale with yellow onions

Sauteed kale with yellow onions

Sauteed kale with purple onions and carrot ribbons (made using a vegetable peeler) and garnished with pine nuts.

Sauteed kale with purple onions and carrot ribbons (made using a vegetable peeler) and garnished with pine nuts.

Sauteed swiss chard garnished with green onions

Sauteed swiss chard garnished with green onions

How to Saute Greens

The essentials:

  • 1 tsp oil/fat of choice (whatever you prefer)

  • 1/2 cup sliced onions

  • 1 bunch of chard, 1 5 oz bag of kale, or 1 5 oz bag of spinach (can also use radish greens or dandelion greens or nettles if you are adventurous!)

  • Salt and pepper to taste

Optional add-ins:

  • Carrots peeled into ribbons using a vegetable peeler

  • 1 tsp fresh grated ginger

  • 1 T. coconut aminos

  • A handful of pine nuts

  • A handful of grated parmesan

Method:

Wash the greens, then tear or cut into 1" pieces.

Heat oil in skillet.

Add the onions, greens, and carrot ribbons (if using) to the skillet.

Cook for several minutes, flipping occasionally.  If you would like to retain some of the moisture in the greens, you can cover the skillet with a lid to trap the steam.

When the greens are tender and reduced in volume (but still green bright green), remove from the heat and add the seasonings: salt and pepper, ginger, coconut aminos, pine nuts and/or parmesan.

Enjoy!

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Cheesy Kale and Sausage Pasta

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Tear the kale into small pieces like this.

Tear the kale into small pieces like this.

This recipes uses the ground beef sausage recipe I shared here: https://www.glorygarden.org/blog/2018/3/14/sausage-seasoning

Cheesy Kale and Sausage Pasta

2 cups penne or rotini pasta, or about 6 oz.
1 tsp oil
3 oz kale (if you don't have a scale to measure, use about half of a 5 oz bag from Glory Garden)
2 T. butter
1/2 chopped onions
1 garlic clove
2 T. flour
2 cups milk
1/2 tsp salt
1/8 tsp pepper
6 oz cooked ground beef sausage
1 cup grated cheese

Cook pasta according to package directions.

Wash, dry, and de-stem the kale.  Tear or chop into small 1" pieces.  Heat 1 tsp oil in a skillet.  Saute the greens until reduced in size and tender.  Place in a dish and set aside.

In the same skillet, heat 2 T. butter and saute the onions until golden and tender.  Add the garlic clove and saute briefly until fragrant.  Add the flour and cook for for a minute or two.  Add the milk gradually, stirring out any lumps.  When thickened, add the salt, pepper, kale, sausage, cooked pasta, and cheese.  Mix and heat through. 

Enjoy! 

Serves 4-6. 
 

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