Cheesy KAMUT Brand Khorasan Wheat and Kale BakeRegistered Dietician Carlene Thomas shares her Cheesy KAMUT® Brand Khorasan Wheat and Kale Bake -
Cheesy KAMUT® Wheat and Kale Bake - Recipe courtesy of Carlene Thomas, RD, www.carlenethomas.com
Makes 2 servings in ramekins (4 oz.)
2 C chopped Kale
1 1/2 C KAMUT® Brand khorasan wheat berries, cooked
1/2 C Italian breadcrumbs
1 medium carrot
2 small garlic cloves
Cheese Sauce: Makes 1 full batch of cheese sauce, more than needed for this recipe. Freeze the rest or keep in the fridge for a quick topping!
8 oz reduced fat cheese, shredded (such as CABOTS™)
1 C Skim Milk
2 T Butter
2 T Flour
Salt and Pepper
Directions: Prepare the KAMUT® wheat berries* Sauté the garlic and carrot in a pan. Once cooked, add kale and sauté. Remove from heat. Prepare the cheese sauce using a basic white sauce method adding the shredded cheese once completed. Add the kale mix, cheese sauce, and KAMUT® berries to a bowl and toss. Add to a ramekin and top with extra light cheese sauce. Cover with breadcrumbs and bake at 300 until the top is browned, approximately 30 – 35, minutes.
*Cook book author, Maria Speck recommends soaking KAMUT® khorasan overnight. For one cup of grain, use 1 3/4 cups of water, bring water to boil in heavy-bottomed saucepan, add grain, cover, and decrease heat to simmer for at least one hour. The grain is done when it is tender, but slightly chewy. Remove from heat, and let the grain sit covered for 10—15 minutes. Drain any excess water. If omitting soak time, the grain will require at least an hour and half of simmering. KAMUT® khorasan can also be cooked in a crock pot— put one cup grain and 2 cups water in covered crock pot. Set temperature at medium and cook for at least 6 hours.
**Basic white sauce: In a small saucepan over medium heat, melt butter. Add flour and stir until the butter and flour are well combined. Pour in milk, stirring constantly as it thickens. Then turn heat down to its lowest possible setting and let the sauce cook very gently for a few minutes, stirring from time to time. Season with salt and pepper.
Find more of her recipes and ideas about healthy eating and nutrition at www.carlenethomas.com