Easy Cabbage Rolls
Â鶹ӳ» recommends choosing foods with at least 2 grams of fibre per serving. This tasty side dish provides 5 grams of fibre per serving, making it a healthy addition to a special meal.Ìý Looking to add more whole grains to your diet? For an even higher fibre dish, try this recipe with brown or wild rice instead of white.
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12ÌýCabbage leavesÌý12
1 TbspÌýVegetable oilÌý15 mL
1 lbÌýLean ground beefÌý454 g
¼ cupÌýOnion, diced smallÌý60 mL
½ tspÌýSaltÌý2 mL
½ tspÌýPepperÌý2 mL
½ cupÌýUncooked rice Ìý125 mL
1 cupÌýWaterÌý250 mL
2 mediumÌýEggs Ìý2 medium
2 – 26 ounce cansÌýLow sodium tomato sauceÌý2 – 750 mL cans
2 cupsÌýWaterÌý500 mL
Directions:
1.ÌýPreheat oven to 375°F (190°C).
2.ÌýTo separate cabbage leaves, pour boiling water over cabbage head and let stand to soften and remove leaves.
3.ÌýIn a heavy skillet (with lid), heat oil, add ground beef and cook until browned. Drain all fat.
4.ÌýReturn beef to the skillet, add onion, salt and pepper, and cook until onion is soft (about 3 minutes).
5.ÌýAdd rice and one cup of water, cover, lower heat to medium and cook until all water is absorbed (10 to 15 minutes).
6.ÌýPour ground beef filling into a large bowl and let cool.
7.ÌýDrain cabbage leaves. Remove heavy center vein from leaves.
8.ÌýAdd eggs to beef filling; mix well.
9.ÌýPlace 2-3 tablespoons of beef filling on each leaf; fold in sides and roll ends over meat.
10.ÌýPlace rolls into a large baking dish.
11.Ìý In a large bowl, mix prepared tomato sauce with water.
12.Ìý Pour sauce over cabbage rolls, cover with foil.
13.Ìý Bake in 375°F (190°C) oven for 30 minutes.
14.Ìý Remove foil, baste rolls with sauce, cook for another 15 minutes or until cabbage is soft. Add more water if too dry.
Tip: To separate cabbage leaves more easily, freeze whole cabbage head for at least 2 days, let it thaw completely then gently pull leaves off one at a time.
Makes 6 servings (2 rolls/ 702 g)
Per serving: 380 calories, 15 g fat (5 g saturated fat, 0 g trans fat), 300 mg sodium, 35 g carbohydrate, 22 g protein, 3 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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