POTATO AND KALE CASSEROLE

This country-style potato casserole is perfect for St. Patrick's Day. The hearty and super-healthy green kale makes it the right color for the day.

1 Tbsp. canola oil
1 Tbsp. broth or water
2 cups cold fat-free milk
2 Tbsp. all-purpose flour
1 small onion, coarsely chopped
2 cloves garlic, minced
2 cups cooked kale, chopped*
1 Tbsp. chopped pecans (optional)
1/4 tsp. salt
1/4 tsp. white pepper
1/4 tsp. nutmeg
1 large cooked potato (peeled or unpeeled), thinly sliced
1 Tbsp. plain bread crumbs

Preheat oven to 350 degrees. Lightly coat a medium-sized, shallow baking dish with cooking oil spray.

Combine oil, broth and milk in a saucepan. Mix in flour until dissolved. Over medium heat, cook, stirring, about 5 minutes or until mixture boils and thickens. Remove from heat.

Lightly coat a skillet with cooking oil spray and heat over medium heat. Add onion and garlic, saute 5 minutes, then transfer into the milk mixture.

Stir in kale, half the pecans (if using), salt, pepper and nutmeg. Spread a thin layer of the mixture on the bottom of baking dish, cover with a layer of potato slices, and continue alternating layers of potatoes and kale mixture until both are used up.

Sprinkle top with bread crumbs and remaining nuts (if using).

Bake until heated through and top is golden, about 30 minutes.

*Frozen kale can be used. Thaw, drain and press out excess water before using.

Makes 4 servings

Per serving: 195 calories, 4 g. total fat (less than 1 g. saturated fat), 32 g. carbohydrate, 9 g. protein, 3 g. dietary fiber, 256 mg. sodium.

Source: American Institute for Cancer Research