Source: Patricia Chuey | Catégorie: Diabétique, Plats principaux, Santé du cœur, Sauté et friture

Cabbage Roll Casserole

This casserole provides all the flavor of cabbage rolls without the work of rolling them! Canola oil helps keep saturated fat content low.

Cabbage Roll Casserole

INGRÉDIENTS

  • 2 Tbsp canola oil 30 mL
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb extra lean ground sirloin 500 g
  • 1/4 tsp salt 1 mL
  • 1/4 tsp ground black pepper 1 mL
  • 2 cups chopped cabbage 500 mL
  • 1 can (796 mL/28 oz) diced tomatoes
  • 3/4 cup long grain brown rice 175 mL
  • 1 cup sodium-reduced vegetable or beef broth 250 mL

PRÉPARATION

  • 1. In large skillet with lid, heat canola oil over medium. Sauté onions and garlic about 5 minutes.
  • 2. Add ground beef. Brown about 5 minutes over medium-high heat. Season to taste with salt and pepper.
  • 3. Add cabbage, tomatoes, rice and broth and stir well. Bring to a boil. Reduce heat to low simmer, cover and cook for 30 minutes or until rice is tender. If preferred instead, after bringing mixture to a boil, bake in oven-proof skillet with lid in 350 °F (180 °C) oven for about 40 minutes.

RENDEMENT

8 servings

PORTION

1 cup (250 mL).

VALEUR NUTRITIVE

Per Serving

Calories200
Lipides6 g
Gras saturés1 g
Cholestérol30 mg
Glucides22 g
Fibres2 g
Sucres5 g
Protéines14 g
Sodium140 mg
Potassium101 mg