Cabbage Rolls
Print this recipeprepared by Shawna Gray
Spring is just around the corner, but we have a few more weeks of cold weather meals to make. These cabbage rolls can be just the steamy thing to keep you warm. They are great for meal prepping though the week too!
Nutrition Spotlight
Sauce ingredients:
- 1½ Tbsp olive oil
- ½ medium yellow onion
- 2 cloves garlic
- 1 – 15 oz can tomato puree
- 1 – 15 oz can diced tomatoes
- 1 Tbsp apple cider vinegar
- 1½ Tbsp brown sugar
- 1½ tsp salt
- 1 tsp pepper
Cabbage rolls ingredients:
- 1 medium head green cabbage
- 1.25 lbs 90/10 ground beef
- ½ medium yellow onion
- 2 cloves garlic
- 2½ Tbsp olive oil
- 1 large egg
- 1 c rice
- 1 Tbsp dried parsley
- ½ paprika
- 1½ tsp salt
Tools needed:
- large stock pot
- medium pot
- large skillet
- cutting board
- small plate
- 9×13 casserole dish
- aluminum foil
- large bowl
DIRECTIONS
- Preheat the oven to 350 degrees.
- Take off the outer layer of cabbage leaves. Over high heat, bring a large stock pot of water to boil. Add the whole head of cabbage and boil for 5 minutes. Remove to a colander to drain and cool. Once cooled, cut 1/2 inch off the stem end of the cabbage. Carefully remove leaves and cut the tough rib out of the stem end in the shape of a V.
- Cook your rice 2 parts water to 1 part rice. Bring to a boil, then set on low for 20 minutes, or until all the water is absorbed.
- Dice your onion. Mince your garlic.
- Make the sauce: In a large skillet, heat olive oil over medium heat. Add the onion and cook for 2-3 minutes, stirring several times. Reduce heat to low and add garlic. Cook for 1 minute, stirring constantly. Remove half of the onions and garlic, setting aside on a small plate for the cabbage rolls. Add the tomato sauce, diced tomatoes, cider vinegar, salt, pepper, and brown sugar. Simmer for 10 minutes.
- Spoon a thin layer of the tomato sauce into a 9 x 13-inch casserole dish.
- In a large bowl, mix the ground beef, onion, olive oil, garlic, egg, rice, parsley, salt, and paprika. Place about 1/3 cup of the meat mixture in the center of each cabbage leaf, then roll by bringing in the sides first and roll up tight. Place the rolls on the tomato sauce in a single layer in the casserole dish. Repeat until all the cabbage rolls are made and in the casserole dish. Top with remaining tomato sauce.
- Cover with aluminum foil. Bake in the oven for 80-90 minutes, then set aside to cool.
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Follow the following modifications to reach your personal goals:
ALLERGY SUBSTITUTIONS
None, this is already gluten free, dairy free, soy free, nut free, shellfish free, and kosher (if made with kosher meats and eggs). However, always check individual brand labels.
SPEED IT UP
If you want to save time and effort, use a jar of marinara sauce of your choosing. You may also find onion pre chopped and use a garlic press to save time.
MAKE IT CHEAPER
This recipe is in its likely lowest cost form, but depending on sales, you may find jarred sauce less expensive than making it from scratch.
WEIGHT LOSS
Adjust the following ingredients and follow the rest of the directions.
Sauce: Reduce olive oil to 1 Tbsp
Cabbage Rolls: Increase ground beef to 1½ lbs, reduce olive oil to 1½ Tbsp, omit the egg, reduce rice to ¾ cup
WEIGHT GAIN
Adjust the following ingredients and follow the rest of the directions.
Sauce: Increase olive oil to 2½ Tbsp
Cabbage Rolls: Increase olive oil to 5½ Tbsp, increase rice to 1¾ cup
SPORTS PERFORMANCE
Sauce: No modifications
Cabbage Rolls: Increase ground beef to 1½ lbs, increase olive oil to 3½ Tbsp, increase rice to 2 cups.
Watch as Shawna makes this recipe!
CABBAGE IS IN SEASON!
DID YOU KNOW?
Cabbage is a great source of Vitamin K, one of the fat-soluble vitamins commonly deficient in people with CF.
Just 1 cup of cooked cabbage has 85 micrograms, or about 10% of what is in 1 capsule of MVW soft gel vitamins. This could be enough to give you a good boost if getting enough Vitamin K is a challenge for you.
DID YOU KNOW?
Some varieties of cabbage are cold hardy while others can also grow in the spring, summer and fall, making this delicious veggie available almost all year!
DID YOU KNOW?
Cabbage is high in fiber which is important in creating health benefits! Fiber is the food for all of the great healthy gut bacteria that helps keep your gut microbe working in its best function. Great news for your mental health, digestion, vitamin absorption and proper hydration.
DID YOU KNOW?
Cabbage is in the Cruciferae family of vegetables. This means it is related to broccoli, cauliflower, Brussels sprouts, kale, and mustard greens. Also, it is one of the oldest cultivated vegetables, dating back 4000 years of farming history.