Chopped kale adds color and nutritive value to this pasta and chicken casserole. The homemade sauce is made with chicken broth, wine, and heavy cream. If you prefer, omit the wine and use more chicken broth or some milk. Shredded cheese and herbs add flavor, and soft buttered bread crumb topping adds texture. Check out this oriental interesting dish that you will absolutely love it.
1. Cook the pasta in boiling salted water as directed on the package, then drain and rinse with hot water; set aside.
2. In a sauté pan or large saucepan, melt 2 tablespoons of butter over medium heat. Add onion and cook, stirring, until onion is lightly browned. Add the flour and cook, stirring, until the flour is well incorporated and cooked, about 2 minutes. Add the wine and chicken broth. Continue cooking, stirring, until thickened and bubbly.
3. Add the cream, thyme, parsley, chicken, and kale, stir to blend.
4. Stir in the cheese until melted, then salt and pepper, to taste.
5. Combine with the pasta and transfer to a lightly greased 2- to 2 1/2-quart baking dish.
6. Melt the remaining 2 tablespoons of butter and toss with the bread crumbs. Spread over the casserole.
7. Bake at 350 c. for about 25 minutes, or until casserole is hot and top is lightly browned. To brown the crumbs more, turn the broiler on for a few seconds. Watch carefully, though, they could burn very quickly.
Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.
Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.
Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
Kale contains substances that have been shown to help fight cancer in test tubes and animal studies, but the human evidence is mixed.
Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A.
Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.