Unstuffed Cabbage Casserole
Main Category: Dinner
Sub Category: Ground Meat and Sausage
Recipe Author: Brenda J. Ponichtera, R.D.
If you`re looking for a quick one-dish meal, try this one on a busy day. This is a simple version of stuffed cabbage rolls.
1 small head of cabbage (about 1 ½ 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
¼ teaspoon salt (optional)
1 can (10 ¾ ounces) low-fat condensed tomato soup*
½ 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.
Makes 8 cups
4 servings
Each Serving
2 cups
Carb Servings**
2
Exchanges
1 ½ starch
2 vegetable
3 lean meat
½ 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.
Recipe courtesy of Quick & Healthy Volume II, 2nd Edition, © Brenda J. Ponichtera, RD, Published by Small Steps Press, a division of the American Diabetes Association. Cover Price: $18.95, but save 20% when you order directly from Small Steps Press/ADA and use promo code QHRV2. Limited time offer. To order call 1-800-232-6733 or order online here.
To sign up for the Brenda's free monthly Recipe Newsletter and for more menus, recipes and tips, go to: www.QuickandHealthy.net.
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