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
1 1/2 starch
3 lean meat
total fat 10g
saturated fat 3g
total carbohydrate 36g
dietary fiber 6g
**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
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Recipe updated October 1, 2014