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Chorizo Kale Bake
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Friendly URLs: /chorizo-kale-bake
50 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
gruyere cheese
gluten-free
(?)
Has gluten from:
all-purpose flour
chicken broth
kid friendly
has meat
(?)
Has meat from:
beef chorizo sausage
chicken broth
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
beef chorizo sausage
chicken broth
gruyere cheese
vegetarian
(?)
Not vegetarian due to:
beef chorizo sausage
chicken broth
pescatarian
(?)
Not pescatarian due to:
beef chorizo sausage
chicken broth
paleo
(?)
Not paleo due to:
all-purpose flour
gruyere cheese
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 116%, Fat (total lipid) as 86.6% and Sodium as 151% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.8% of RDA
• Calories: 116% of RDA
• Carbs: 6.1% of RDA
• Fat (total lipid): 86.6% of RDA
• Fiber: 7.2% of RDA
• Fructose: 0.9% of RDA
• Protein: 34.6% of RDA
• Sodium: 151% of RDA
• Sugar: 8.2% of RDA
• Vitamin A (IU): 261% of RDA
• Vitamin B6: 8.0% of RDA
• Vitamin C: 2.7% of RDA
• Iron: 10.4% of RDA
• Magnesium: 14.7% of RDA
• Manganese: 53.1% of RDA
• Niacin: 34.7% of RDA
• Potassium: 19.5% of RDA
• Zinc: 34.6% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
16.8
g
Calories
2337
 
Fiber
2.01
g
Iron
1.96
mg
Protein
38.9
g
Sodium
2051
mg
Sugars
2.57
g
Fat (total lipid)
52.9
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
2
tsp
+
-
 
 
2
whole
+
-
 
peeled and cubed.
 
1
lb
+
-
 
cut into small rounds.
 
2
cups
+
-
 
rough stems removed, chopped.
 
3/4
cups
+
-
 
can use any milk of choice.
 
1/4
cups
+
-
 
 
2
cups
+
-
 
3/4
cups
+
-
 
shredded.
 
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PREPARATION
1.
Preheat the oven to 350 degrees F. Line a 9-inch square baking dish with aluminum foil. Grease the foil and set aside.
PREPARING THE FILLING
2.
Heat the olive oil in a large pan over high heat. Add the sweet potatoes and Italian sausage.
3.
Stir to coat. Cook for a few minutes until starting to brown and then move everything around.
4.
Repeat until the sweet potatoes and sausage both have golden brown exteriors.
5.
In a bowl, combine the sweet potato and sausage mixture with the kale. Transfer to the lined baking dish.
PREPARING THE SAUCE
6.
Bring a 1/2 cup milk to a low boil and then lower the heat to simmer.
7.
Whisk in the flour and remaining 1/4 cup milk to form a thick paste.
8.
Add the broth, whisking to keep the sauce smooth. Add 1/4 cup Gruyere and stir until melted.
9.
Pour the sauce over the sweet potatoes, kale and sausage in the baking dish. Top with remaining 1/2 cup cheese.
BAKING
10.
Bake for 10 minutes or until the sauce is bubbly and the cheese is melted.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
 
A low-sodium variant of this recipe can be made that has a 21% reduction in the amount of sodium. Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 2337
Protein 38.9 g
Carbohydrates 16.8 g
Iron 1.96 mg
Fiber 2.01 g
Calcium 68.1 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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