Homemade Amy's Frozen Bowls 3 Cheese Kale Bake Non-GMO 8.5-Ounce Recipe: A Healthier, Tastier Alternative

Category: Frozen Bowl

Introduction

Amy's Kitchen, a pioneer in organic and non-GMO frozen meals, has won hearts with its 3 Cheese Kale Bake. This comforting dish combines tender kale with a rich, cheesy sauce, all in the convenience of a frozen bowl. However, making it at home offers the chance to enhance nutrition, customize flavors, and enjoy a fresher taste without preservatives. In this recipe, we recreate this beloved dish with wholesome ingredients, ensuring it's not only delicious but also healthier.

Why Make It at Home?

Crafting your own version allows you to use organic, locally-sourced ingredients, reducing sodium and increasing nutrient density. It's budget-friendly and customizable, catering to various dietary needs and preferences. Plus, homemade meals typically have fewer calories and less sugar, making for a guilt-free pleasure.

Personal Anecdote

I first tried Amy's 3 Cheese Kale Bake during a busy weeknight. While it was tasty, I yearned for a version with fresher kale and less sodium. Experimenting with different cheeses and a homemade bechamel sauce, I achieved a creamier, healthier alternative that quickly became a family favorite.

Recipe Details

• **Prep Time:20 minutes
• **Cook Time:25-30 minutes
• **Total Time:50-55 minutes
• **Yield:2-3 servings

Ingredients

Dry Ingredients:

• 1/4 cup (30g) whole wheat flour
• 1/2 tsp (2g) garlic powder
• 1/2 tsp (2g) onion powder
• 1/2 tsp (2g) salt
• 1/4 tsp (1g) black pepper

Wet Ingredients:

• 2 tbsp (30g) unsalted butter (or non-dairy alternative)
• 2 cups (480ml) low-fat milk (or non-dairy milk)
• 1 cup (115g) shredded cheddar cheese (low-sodium or non-dairy)
• 1/2 cup (55g) grated Parmesan cheese
• 1/2 cup (55g) shredded mozzarella cheese (or non-dairy)

Produce:

• 2 cups (40g) fresh kale, stems removed and chopped
• 2 cloves garlic, minced
• 1/4 cup (30g) chopped fresh onion (optional)

Instructions

• Preheat Oven: Preheat your oven to 375°F (190°C).
• Prep Kale: Blanch kale in boiling water for 1-2 minutes until tender. Shock in an ice bath, then drain and set aside.
• Cook Garlic and Onion: In a skillet, sauté garlic and onion in a little water until softened. Add kale, toss to combine, and season lightly.
• Make Sauce: In a saucepan, melt butter over medium heat. Whisk in flour to make a roux, cooking for 1-2 minutes. Gradually add milk, whisking continuously to avoid lumps. Bring to a simmer until thickened.
• Add Cheese: Stir in cheddar, Parmesan, and mozzarella until melted and smooth. Season with garlic powder, onion powder, salt, and pepper.
• Combine: Mix kale mixture into cheese sauce until well coated.
• Bake: Transfer to a greased baking dish, top with extra cheese if desired. Bake for 25-30 minutes until bubbly and slightly browned on top.

Variations

• Spicy Kick: Add a dash of red pepper flakes to the sauce.
• Vegan Delight: Use non-dairy milk and cheese alternatives.
• Low-Sodium Option: Use sodium-free seasoning blend.

Pro Tips

• Flavor Boost: Use high-quality cheese for a richer taste.
• Texture Tip: Avoid overcooking kale to retain vibrant color and texture.
• Crispy Top: Broil for 2-3 minutes post-baking for a golden crust.

Nutritional Comparison

FAQ

• Can I freeze this dish? Yes, it can be frozen for up to a month. Thaw overnight and bake.
• What if the sauce is too thick? Thin with a little milk.
• Can I use frozen kale? Yes, thaw and squeeze out excess moisture first.
• How do I make it vegan? Use non-dairy milk and cheese.
• Can I scale the recipe? Double ingredients for a larger batch.

Serving Suggestions

• Main Dish: Serve alongside a fresh salad or whole grain bread.
• Side Dish: Pair with roasted chicken or as a vegetarian main.
• Breakfast Twist: Add a fried egg on top for a hearty breakfast.

Conclusion

This homemade version of Amy's 3 Cheese Kale Bake offers a healthier, tastier alternative with fresh, organic ingredients. It's customizable to suit any diet, ensuring everyone can enjoy a delicious, nutritious meal. Try it tonight and savor the difference of a homemade touch!

Note: This recipe is a creative interpretation and not officially affiliated with Amy's Kitchen.