Healthy Squash and Kale Casserole

Difficulty: Easy
Servings: 6
Nutritional Information per Serving: 340 calories, 16 grams total fat, 5 grams saturated fat, 45 milligrams cholesterol, 560 milligrams sodium, 39 grams carbohydrates, 3 grams dietary fiber, 13 grams protein, 3 grams sugar
Total Time: 1 hour 10 minutes
Preparation Time: 15 minutes
Cooking Time: 55 minutes

This casserole is packed with vegetables yet remains low in calories; a modest amount of Swiss and Parmesan cheeses provides rich flavor without excess fat. Serve with a fresh green salad for a complete, satisfying meal.

2 tablespoons olive oil
1/4 medium yellow onion, chopped
6 cups finely chopped kale (approx. 5 ounces)
1 small clove garlic, minced
Kosher salt and freshly cracked black pepper
1/2 cup low-sodium chicken broth
2 cups diced yellow squash (1/2-inch pieces, about 8 ounces)
2 cups diced zucchini (1/2-inch pieces, about 8 ounces)
2 tablespoons mayonnaise
3 cups thawed frozen brown rice
1 cup grated Swiss cheese
1/3 cup grated Parmesan cheese
1 cup panko breadcrumbs
1 large egg, beaten
Cooking spray

Preheat the oven to 400F. In a large nonstick skillet over medium heat, warm the olive oil. Add the chopped onion and cook, stirring occasionally, until lightly browned and softened, about 5 minutes. Stir in the kale, garlic, and 1/2 teaspoon each of salt and pepper; cook until the kale brightens, about 2 minutes. Add the chicken broth and cook until the kale wilts and most of the liquid evaporates, about 5 minutes.
Add the diced yellow squash and zucchini and another 1/2 teaspoon salt. Cook, stirring, until the squash begins to soften, about 8 minutes. Remove the skillet from the heat and stir in the mayonnaise.
In a large bowl, combine the cooked vegetables with the thawed brown rice, Swiss and Parmesan cheeses, 1/2 cup of the panko, and the beaten egg. Spray a 9-inch square or 2-quart casserole dish with cooking spray and spread the mixture evenly in the dish. Sprinkle the remaining 1/2 cup panko on top, then add 1/4 teaspoon salt and a few turns of black pepper.
Bake until the squash and zucchini are tender and the top is golden and crisp, about 35 minutes. Serve warm.
Make-Ahead Tip: Freeze the prepared casserole for up to two weeks. Cover with foil and reheat in a 350F oven until warmed through, about 3545 minutes.