Creamy Kale & Cauliflower Casserole with Horseradish-Spiced Béchamel

Creamy Kale & Cauliflower Casserole

with Horseradish-Spiced Béchamel

2 Servings
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Vegetarian
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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
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From the Test Kitchen

To complete this delicious, vegetarian casserole, you’ll be making a horseradish béchamel. Béchamel (a traditional French sauce made with flour, butter and milk) is a superior way to fuse a casserole’s distinct components—and flavors—together. Here, we’re tailoring the basic recipe by adding prepared horseradish (horseradish that has been grated and soaked in vinegar). The horseradish fives this dish a signature, peppery kick, perfectly balancing the light and earthy flavors of baked kale and cauliflower.

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  • Nutrition
    PER SERVING
  • Calories
    550 Cals (est.)
fresh
ingredients
Creamy Kale & Cauliflower Casserole with Horseradish-Spiced Béchamel
Title
  • 4 oz Egg Noodles
  • 1 cup Low-Fat Milk
  • 2 cloves Garlic
  • 1 bunch Kale
  • 1 lb Cauliflower
  • 1 bunch Parsley
  • 2 Tbsps All-Purpose Flour
  • 2 Tbsps Butter
  • 2 Tbsps Prepared Horseradish
  • ⅔ cup Grated Parmesan Cheese
  • ¼ cup Panko Breadcrumbs
time-saving
tips & techniques
Parmesan Cheese
Panko Breadcrumbs
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 400°F. Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Peel and mince the garlic. Pick the parsley leaves off the stems; discard the stems. Remove and discard the core of the cauliflower; cut the head into small florets. Remove and discard the stems of the kale; roughly chop the leaves.

Roast the cauliflower:
2 Roast the cauliflower:
Place the cauliflower on a baking sheet and drizzle it with about 1 tablespoon of olive oil or enough to thoroughly coat it and season with salt and pepper. Roast for 10 to 12 minutes, or until slightly browned, stirring halfway through.
Cook the egg noodles:
3 Cook the egg noodles:

While the cauliflower roasts, add the egg noodles to the pot of boiling water. Cook 5 to 6 minutes, or until just shy of al dente. Drain thoroughly and set aside. Rinse and wipe out the pot.

Make the béchamel sauce:
4 Make the béchamel sauce:

While the cauliflower continues to roast, in the same pot used to cook the egg noodles, melt the butter on medium heat. Once melted, add the garlic and cook, stirring frequently, 15 to 30 seconds, or until fragrant. Add the flour and cook, stirring frequently, 1 to 2 minutes, or until golden. Slowly whisk in the milk and 1 cup of water until no lumps remain. Bring the mixture to a boil; once boiling, reduce the heat to low. Simmer, whisking constantly, 3 to 6 minutes, or until thickened. Season with salt and pepper to taste.

Add the vegetables & noodles:
5 Add the vegetables & noodles:

Whisk the Parmesan cheese and horseradish into the pot of béchamel sauce until well combined. Add the roasted cauliflower and kale; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the kale has wilted. Add the cooked egg noodles and stir to coat. Remove from heat.

Bake the casserole & serve your dish:
6 Bake the casserole & serve your dish:

Transfer the mixture to an oven-safe baking dish. In a small bowl, toss the panko breadcrumbs with a drizzle of olive oil; evenly distribute the seasoned breadcrumbs over the baking dish. Bake 8 to 10 minutes, or until browned and bubbly. Let stand for 2 minutes before serving. Garnish with the parsley (roughly chopping the leaves just before adding). Enjoy!

Tips from Home Chefs

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Creamy Kale & Cauliflower Casserole

Prepare the ingredients:
1 Prepare the ingredients:

Preheat the oven to 400°F. Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Peel and mince the garlic. Pick the parsley leaves off the stems; discard the stems. Remove and discard the core of the cauliflower; cut the head into small florets. Remove and discard the stems of the kale; roughly chop the leaves.

2 Roast the cauliflower:
Place the cauliflower on a baking sheet and drizzle it with about 1 tablespoon of olive oil or enough to thoroughly coat it and season with salt and pepper. Roast for 10 to 12 minutes, or until slightly browned, stirring halfway through.
Roast the cauliflower:
Cook the egg noodles:
3 Cook the egg noodles:

While the cauliflower roasts, add the egg noodles to the pot of boiling water. Cook 5 to 6 minutes, or until just shy of al dente. Drain thoroughly and set aside. Rinse and wipe out the pot.

4 Make the béchamel sauce:

While the cauliflower continues to roast, in the same pot used to cook the egg noodles, melt the butter on medium heat. Once melted, add the garlic and cook, stirring frequently, 15 to 30 seconds, or until fragrant. Add the flour and cook, stirring frequently, 1 to 2 minutes, or until golden. Slowly whisk in the milk and 1 cup of water until no lumps remain. Bring the mixture to a boil; once boiling, reduce the heat to low. Simmer, whisking constantly, 3 to 6 minutes, or until thickened. Season with salt and pepper to taste.

Make the béchamel sauce:
Add the vegetables & noodles:
5 Add the vegetables & noodles:

Whisk the Parmesan cheese and horseradish into the pot of béchamel sauce until well combined. Add the roasted cauliflower and kale; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the kale has wilted. Add the cooked egg noodles and stir to coat. Remove from heat.

6 Bake the casserole & serve your dish:

Transfer the mixture to an oven-safe baking dish. In a small bowl, toss the panko breadcrumbs with a drizzle of olive oil; evenly distribute the seasoned breadcrumbs over the baking dish. Bake 8 to 10 minutes, or until browned and bubbly. Let stand for 2 minutes before serving. Garnish with the parsley (roughly chopping the leaves just before adding). Enjoy!

Bake the casserole & serve your dish:
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