STATS:
- Number of calories: 175 kcal
- Prep duration: 25 minutes
- Cook duration: 45 minutes
- Total duration: 1 hour & 10 minutes
- Cuisine: American
- Course: Main
- Diet: Weight Watchers
- Portion size: 2 cabbage rolls
- Serving: 4
EQUIPMENT:
- Tongs
- Measuring spoons & cups
- Baking dish
- Large pot
- Non-stick skillet
- Cutting board
- Sharp knife
- Large bowl
INGREDIENTS:
- 2 minced garlic cloves
- 450 grams lean ground turkey
- 1 cup cooked brown rice
- One medium chopped onion
- 1 large head of green cabbage
- Two cups canned crushed tomatoes
- 2 tbsp tomato paste
- ¾ cup low-sodium chicken broth
- 1 tsp paprika
- Half tsp salt
- ½ tsp black pepper
- One tsp dried parsley
INGREDIENT NOTES:
GREEN CABBAGE:
- Green cabbage is the main product we use for the rolls. It also consists of fiber. Green cabbage can easily hold the filling and gets soft when you cook it. You may also use Napa cabbage as an alternative.
LEAN GROUND TURKEY:
- This product contains lower fat. This has a high level of protein as well. For substitution, use lentils or extra-lean ground turkey.
BROWN RICE:
- This is useful in combining the filling mix together. Brown rice has fiber in it. It makes the cabbage rolls more fulfilling. Cauliflower rice can also work fine in its place.
GARLIC & ONION:
- These create a better taste for the recipe. Substitutes for them are garlic and onion powder.
LOW-SODIUM CHICKEN BROTH:
- This broth is useful in providing moisture to the filling. It is a healthy alternative to oil for Weight Watchers. You may also use vegetable broth or water with some salt in it.
TOMATO PASTE AND CRUSHED TOMATOES:
- Both of them make up a sauce in the filling. These also do not include any fat. You may also use tomato sauce (smooth) in place of these.
INSTRUCTIONS:
- Warm your oven to 180°C.
- You will need a pot of water to boil the cabbage.
- Before boiling the head, take out the core part of it.
- The boiling time for this is 10 minutes.
- After you boil it, drain it properly.
- Then, take a non-stick skillet and include garlic, onion, and a quarter cup of broth.
- Cook them over medium flame.
- Then take a large bowl for mixing.
- Add parsley, salt, pepper, paprika, brown rice, ground turkey, and the onion mix.
- Mix everything thoroughly to make a filling.
- Take about three tbsp of this mix and place it over the cabbage leaves.
- Be sure to roll the cabbage leaves properly.
- Take the baking dish and pour some crushed tomatoes into it.
- Spread it evenly at the base.
- Place the rolled cabbage in the dish with its folded side downwards.
- Make a mixture of the tomato paste and crushed tomatoes with the broth.
- Spread this mixture on top of the rolls in the baking dish.
- The baking requirement for these rolls is 45 minutes.
- Leave them for about 5 minutes after they bake.
- Finally, enjoy your tasty cabbage rolls.
TIPS:
- If you are skipping oil, be sure to use broth so that the onion and garlic do not stick.
- You can cut the thick part from the cabbage leaves.
- Be sure to cool them down so that they can maintain a proper roll shape.
SERVING SUGGESTIONS:
- Make a salad out of cucumbers and tomatoes and serve it along with these cabbage rolls.
- You can include some amount of Greek yogurt (fat-free) over these rolls.
- Pair these delicious rolls with some bread (whole-grain).
STORAGE INFORMATION:
FRIDGE:
- You can keep them inside a sealed vessel for only four days.
FREEZER:
- The freezing limit for these cabbage rolls is only two months.
FAQs:
If we are skipping oil, will my rolls get dry?
- Your rolls will not be dry without oil. The use of tomato sauce and broth will provide moisture to them.
Can I prepare these cabbage rolls beforehand?
- You can meal prep these cabbage rolls and warm them again.
What is the vegan version of these cabbage rolls?
- To make it plant-based, use lentils and vegetable broth rather than turkey and chicken broth.
NUTRITIONAL INFORMATION:
WW Points: 2 to 3 points
Calories: 175 kcal
Total fat: 2 g
Sodium: 410 grams