Smoky Kale-Squash-Ham Casserole

Smoky Kale-Squash-Ham Casserole

I threw this little dish together for lunch today and it was so tasty I thought I’d share it  with my readers.  I just love one-pan dishes.  The cleanup is just as easy as the cooking. 🙂  This recipe is suitable for all phases of Atkins and Keto diets.  Leave the cheese off for Primal-Paleo compliance.

VARIATION:  Make without the ham for a lovely vegetable side dish.  🙂

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4 tsp. bacon grease

2 oz. yellow onion, sliced

5 oz. yellow squash, cut into medium chunks

5 oz. cured ham, sliced or chopped

3 oz. kale, stemmed and cut coarsely

2 oz. smoked Gouda cheese, shredded

Dash black pepper

INSTRUCTIONS:  If you’ll soak your ham in warm water for 30 minutes, changing water at least once, this will draw out about 50% of the sodium they put in cured ham, without hurting the taste at all.  Remove from water and pat dry with paper towels.  Cut in small pieces.  Heat bacon grease in non-stick skillet. Add onion and saute until the onion begins to caramelize.  Add squash and saute, stirring often, until it is half done (no longer opaque).  Add the pieces of ham and saute 2-3 minutes or until done (squash should be done by now, too).  Add kale and saute 3-4 minutes, just until kale begins to wilt but isn’t overly cooked.  You don’t it want to lose its pretty green color.  The ham will make this dish salty enough, but add a dash of black pepper and stir one last time.  If serving in the skillet, top with the shredded cheese and put lid or foil on top for a couple minutes to allow heat to melt the cheese.  If serving in a pretty ceramic dish, dip up the mixture into baking dish.  Then sprinkle with cheese and pop into microwave on 80% power for about 2 minutes to melt.  Serve at once.  This would be good with a piece of your favorite low-carb bread slathered in butter.

NUTRITIONAL INFO:    Makes 3 servings, each contains:

227 calories

15.3 g fat

6.63 g carbs, 1.26 g fiber, 5.37 g NET CARBS

16.2 g protein

609 mg sodium



6 comments on “Smoky Kale-Squash-Ham Casserole

    • If you’re going to follow low-carb recipe sites, this is what is expected for accuracy. You need to go get an inexpensive scale at Target or Walmart. I used 1 medium 7″ long squash.


    • With a scale. It’s the only really accurate way to measure bulky item you just can’t cram into a cup, Kellly. You’re probably going to want to invest in one. They come in all prices and Walmart usually has a cheap one that will work just fine for your low-carbing. Most readers get annoyed when recipes are posted with inaccurate “cups” measurements for foods like this, broccoli and cauliflower. They want the exact weight to be certain the amount is exact and to be sure they are logging the exact amount of carbs. I can tell you it was about 2½ cups visually on my cutting board when chopped up coarsely.


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