Atkins Stew Recipes

Ingredients:

1 bunch kale, tough stalks removed OR
3 box (10 oz) frozen kale, thaw, squeeze dry
4 tbsp butter
1/2 cup Atkins bread crumbs
2 tbsp Atkins bake mix
1 cup chicken broth, reduced sodium, heated
1 cup muenster cheese, shredded (4 oz)
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp freshly grated nutmeg

Instructions:

The buttery sweetness of Muenster cheese mellows the slightly bitter edge
of that most nutritious vegetable: kale. A generous topping of crunchy
breadcrumbs tops this gratin.

1. Heat oven to 425º F. Butter a shallow 1 1/2 quart baking dish. Slice
kale leaves crosswise into 1/2-inch-thick strips.

2. Cook the kale in lightly salted boiling water 10 minutes, until tender.
Drain in a colander and rinse with cold water until cool. Press with the
back of a spoon to remove excess water and chop fine.

3. Melt 2 tbs butter in a medium saucepan over medium heat, add breadcrumbs
and stir until browned. Transfer to a small bowl. 4. In same pan, melt
remaining butter. Whisk in bake mix and cook until bubbly, about 1 minute.
Whisk in hot broth and bring to a boil. Cook, whisking, until very thick,
about 2 minutes. Add half the cheese, salt, pepper and nutmeg and heat
until cheese is melted. Stir in kale and spread evenly in prepared baking
dish. Top with buttered breadcrumbs and remaining cheese. Bake 15 to 20
minutes, until golden brown.

Prep time: 20 minutes

Bake/Cook time: 10 minutes

Carbohydrates: 10 grams

Net Carbs: 5 grams

Fiber: 4 grams

Protein: 10.5 grams

Fat: 14.5 grams

Calories: 203

Servings: 6