Unstuffed Cabbage Casserole
This is a simple version of stuffed cabbage rolls. If you're looking for a quick one-dish meal, try this one on a busy day. You'll be delighted to have a meal complete with a whole grain, protein and vegetable. You'll save time if you double the recipe so you can have plenty for leftovers.
1 cup boiling water
1 cup quick-cooking brown rice, uncooked
1 small head of cabbage (about 1 1/2 pounds)
1 pound extra-lean ground beef or ground turkey (7 percent fat)
1 teaspoon chopped garlic
1/4 teaspoon salt (optional)
1 can (10.25-ounces) low-fat condensed tomato soup*
1/2 can water
Preheat oven to 350 degrees. Spray a 2-quart covered casserole dish with nonstick cooking spray. Add 1 cup of boiling water and rice to the dish. 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 dish.
Brown meat with garlic and optional salt 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. Serves: 4.
Note: One serving is an excellent source of fiber.
Nutritional Information:Serving Size: 2 cupsCarb 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
*Sodium is figured for reduced sodium.**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, © 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 visit QuickandHealthy.net. Also available at local and online bookstores.