Hearty cabbage rolls are an Eastern European classic.
Ingredients
3 cups water
⅓ cup brown rice, uncooked
8 cabbage leaves
1 pound lean ground turkey
¼ cup onion, chopped
¼ cup liquid egg substitute
½ teaspoon salt
¼ teaspoon fresh dill
¼ teaspoon caraway seeds
¼ teaspoon ground black pepper
1 can (8 oz) no-salt-added tomato sauce
½ teaspoon Splenda (or other sugar substitute)
Directions
In a medium saucepan, bring 1 cup of water to a boil. Add rice and stir. Reduce heat, cover, and simmer for 25 minutes. Bring 2 cups of water to a boil in a large, wide saucepan. Add cabbage leaves and cook for 2-4 minutes until softened; drain. In small bowl, stir ½ teaspoon of Splenda (or other sugar substitute) into the tomato sauce. Set aside. In a medium mixing bowl, combine the ground turkey, 1 cup of brown rice, onion, egg substitute, salt, fresh dill, caraway seeds, and black pepper along with 2 tablespoons of tomato sauce. Mix thoroughly. Divide the ground turkey mixture evenly among the cabbage leaves. Roll and secure them with toothpick or string. Place the cabbage rolls in a large skillet, on medium heat, and pour the remaining tomato sauce over the top. Cover and bring to a boil. Reduce heat to low and simmer for about 30 minutes, stirring and basting with the liquid often.
Cooking Tip: Carefully select 8 of the large outer cabbage leaves. Lay them out flat and cut a V from the root end to remove the hard spine.
Nutritional Information
Calories: 110
Total carbohydrate: 10 grams
Dietary fiber: 1 gram
Protein: 16 grams
Total fat: 10 grams
Saturated fat: 2 grams
Sodium: 65 milligrams
Preparation time: 25 minutes
Cooking Time: 60 minutes
Number of servings: 8
Serving size: 2 cabbage rolls
Thanks to Lesley Montemayor, clinical dietitian at Texas Diabetes Institute
