Cabbage Roll Casserole

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junio 27, 2015

This recipe is like a cross between traditional cabbage rolls and lasagna -- but much faster and easier to make than either! This wholesome casserole contains 3 out of the 4 food groups as recommended by Canada's Food Guide and is high in protein, low in fat and 100% gluten-free.
[timer length=60]60 Minutes[/timer]

  • Prep: 30 mins
  • Cook: 1 hrs

  • 30 mins

    1 hrs

    1 hrs 30 mins

  • Productos: 6 Servings

Instrucciones

Remove core from cabbage (the core is the woody centre that holds the cabbage leaves together. Place cabbage into a large pot of boiling water. Cook for 5 to 8 minutes, or until the leaves of the cabbage are soft and easy to pull apart.

Meanwhile, combine the ground beef, uncooked rice, tomato soup, onion, egg, garlic, chili powder, and basil in a large mixing bowl.

Remove cabbage from boiling water and separate the leaves. In a lightly-greased 9 x 13 inch casserole dish place half of the beef mixture. Cover with a layer of cabbage in the casserole dish, using approximately half the leaves. Repeat with the rest of the beef mixture and cabbage. Top with the tomato sauce. Cover dish tightly with a sheet of foil that's lightly greased on the underside.

Bake in 350°F(180°C) oven for 50 to 60 minutes, until bubbling and checking that the internal temperature of casserole at the middle has reached 160°F(71°C), before removing from the oven. Top with fresh parsley if desired, and serve.

Variations: Rice can be replaced with an equal quantity of uncooked quinoa. Before mixing in the quinoa, be sure to rinse it and lightly toast on the stovetop. You can also replace the 1/2 head of cabbage with 1 bunch of raw kale -- de-stem the kale and cut it into small pieces before using it in the casserole.
Excellent source of vitamin C (90% DV), iron (25% DV)and high source of fibre (28% DV).

Ingredientes

½ head green cabbage

1 lb (0.45 kg) Extra Lean Ground Beef

1 ½ whole grain brown instant rice, uncooked

2 cans (each 10 oz/284 mL) tomato soup

1 small onion, diced

1 egg

2 cloves garlic, minced

2 tsp (10 mL) chili powder

2 tsp (10 mL) dried basil leaves

1 can (14 oz/398 mL) tomato sauce

1 tbsp (15 mL) chopped fresh parsley, optional

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Información nutricional

Calorías380
Proteínas24 g
Grasas Totales6 g
Total Carbohydrates58 g