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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

If you’re looking for a quick one-dish meal, try this one on a busy day. This is an easy version of stuffed cabbage rolls. This recipe also works well in diabetic menus.

1 small head of cabbage (about 1 1/2 pounds)
1 cup boiling water
1 cup quick-cooking brown rice, uncooked
1 pound extra-lean ground beef or ground turkey (7% fat)
1 teaspoon chopped garlic
1/4 teaspoon salt (optional)
1 can (10 3/4 ounces) low-fat condensed tomato soup*
1/2 can water 

Preheat oven to 350 degrees. Spray a 2-quart covered casserole with nonstick cooking spray. Add 1 cup of boiling water and rice to the casserole. Cover while preparing the rest of the ingredients. Slice cabbage. In a large skillet that has been sprayed with nonstick cooking spray, stir-fry cabbage until limp. Add the cabbage to the casserole.
Brown meat with garlic and salt (optional) in the same skillet used to stir-fry the cabbage. Spread over cabbage.

Mix soup with water. Pour over all, and gently stir to mix. Cover and bake for 55 minutes or until rice is cooked and cabbage is tender.

Note: One serving is an excellent source of fiber.
*Sodium is figured for reduced sodium.




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Makes 8 cups, 4 servings
Each Serving

2 cups
Carb Servings**
2
Exchanges

1 1/2 starch
2 vegetable
3 lean meat
1/2 fat
Nutrient Analysis
calories 336
total fat 10g
saturated fat 3g
cholesterol 71mg
sodium 416mg
total carbohydrate 36g
dietary fiber 6g
sugars 6g
protein 27g
**Half of the grams of fiber have been subtracted from the grams of total carbohydrate when figuring Carb Servings and Exchanges.

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated October 1, 2014


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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.