
Baked Cabbage with Cheese and Creamy Sauce (Weight Watchers Friendly Recipe)
Introduction:
Baked cabbage with cheese and creamy sauce is an incredibly satisfying, comforting dish that is both rich in flavor and texture while being mindful of health-conscious goals. Whether you’re on the Weight Watchers program, following a low-calorie diet, or simply looking for a nutrient-packed dish to complement your meals, this recipe offers the perfect balance of indulgence and nutrition. Roasting cabbage brings out its natural sweetness, and when paired with a creamy, cheesy sauce, it becomes a decadent yet light treat. This version of baked cabbage is designed to be lighter on calories and points, making it an excellent option for those following Weight Watchers without sacrificing flavor.
This dish is an ideal side to accompany roasted meats, baked chicken, or served as a vegetarian main dish. It provides a great combination of dietary fiber, antioxidants, and vitamins, while the cheese and creamy sauce provide indulgence without the guilt. Whether you are serving this dish for dinner or as part of a larger meal, baked cabbage with cheese and creamy sauce is sure to satisfy and delight your taste buds.
In this detailed guide, we will take you through each step of the recipe, including preparation, cooking, tips for optimizing the dish, and the nutritional breakdown. By the end of this guide, you’ll have a clear understanding of how to prepare this creamy, cheesy, Weight Watchers-friendly cabbage dish.
Ingredients (Serves 6):
For the cabbage:
- 1 medium head of cabbage, cut into wedges (about 8 wedges)
- 1 tablespoon olive oil or cooking spray (for a lighter option)
- Salt and pepper, to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika (optional for smoky flavor)
- 1/4 teaspoon ground cumin (optional for added depth)
For the creamy sauce:
- 1 cup non-fat Greek yogurt (or fat-free sour cream for a tangier flavor)
- 1/2 cup reduced-fat cream cheese
- 1/2 cup low-fat milk (or unsweetened almond milk for a dairy-free option)
- 1/4 cup grated Parmesan cheese (for a lower-fat cheese option, use reduced-fat Parmesan)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon dried thyme (or fresh thyme if preferred)
- Salt and pepper, to taste
- Optional: 1/2 cup shredded reduced-fat mozzarella cheese (for topping)
Preparation Time:
- Prep time: 10 minutes
- Baking time: 30-40 minutes
- Total time: 45 minutes
Serving Size:
- Serves 6
- Weight Watchers Points: 3 points per serving (based on 1 tablespoon olive oil and non-fat Greek yogurt)
Step-by-Step Instructions for Baked Cabbage with Cheese and Creamy Sauce:
1. Preheat the Oven:
Preheat your oven to 375°F (190°C). A moderate oven temperature will ensure that the cabbage cooks evenly while allowing the creamy sauce to bubble and thicken.
2. Prepare the Cabbage:
Begin by washing the cabbage thoroughly. Cut it into wedges, ensuring that each wedge remains intact with the stem for easy handling during cooking. You can cut the cabbage into 8 wedges for optimal cooking, but you can adjust this depending on the size of the cabbage.
Tip: Use a sharp knife when cutting the cabbage to prevent crushing the wedges. Be sure to remove any wilted outer leaves before slicing.
3. Season the Cabbage:
Drizzle the cabbage wedges with olive oil (or use cooking spray for a lower-fat option). Season with salt, pepper, garlic powder, paprika, and cumin. These seasonings complement the cabbage’s natural flavor, adding depth and a hint of smokiness.
Optional: Add fresh herbs like thyme or rosemary for additional flavor.
4. Roast the Cabbage:
Line a baking sheet with parchment paper or use a non-stick baking pan. Place the cabbage wedges in a single layer on the sheet, ensuring there’s enough space between the pieces for even cooking. Roast the cabbage in the preheated oven for 20-25 minutes, flipping the wedges halfway through the cooking process to ensure both sides are roasted to perfection. The cabbage should become tender and slightly caramelized on the edges.
Tip: Keep an eye on the cabbage towards the end of the roasting time to prevent it from over-browning.
5. Prepare the Creamy Sauce:
While the cabbage is roasting, prepare the creamy sauce. In a medium-sized bowl, combine the non-fat Greek yogurt, reduced-fat cream cheese, and low-fat milk. Stir the mixture until smooth and well combined.
Add in the grated Parmesan cheese, Dijon mustard, lemon juice, and dried thyme. Stir again to combine, ensuring all ingredients are evenly incorporated. The yogurt and cream cheese create a rich, creamy texture while the mustard and lemon juice add tang and brightness to the sauce.
6. Season the Sauce:
Taste the creamy sauce and adjust the seasoning with salt and pepper to your liking. If you prefer a more pronounced mustard flavor, add a bit more Dijon mustard to suit your preferences.
Optional: If you like a bit more richness, consider adding 1/4 cup of shredded reduced-fat mozzarella cheese to the sauce.
7. Assemble the Dish:
After the cabbage has roasted and become tender, remove it from the oven. Drizzle the creamy sauce generously over the cabbage wedges, ensuring each piece is well-coated.
Optional: Sprinkle the top with shredded mozzarella cheese for an extra cheesy finish.
8. Bake Again:
Return the cabbage with the creamy sauce back to the oven for another 10-15 minutes, allowing the sauce to thicken and the cheese (if added) to melt and become bubbly. This second baking ensures the flavors meld together beautifully, and the cheese topping becomes golden and delicious.
Tip: For an even more golden cheese topping, turn on the broiler for the last 2-3 minutes of cooking. Keep a close eye on it to prevent burning.
9. Serve:
Once baked to perfection, remove the cabbage from the oven. Let it rest for a couple of minutes before serving to allow the creamy sauce to set. Serve the baked cabbage hot, garnished with additional fresh thyme or herbs if desired.
This dish makes a perfect side for grilled meats, roasted chicken, or can stand alone as a light, hearty vegetarian dish.
Nutrition Information (Per Serving):
- Calories: 170 kcal
- Fat: 8g
- Saturated Fat: 3g
- Carbohydrates: 16g
- Fiber: 4g
- Sugar: 7g
- Protein: 9g
- Sodium: 280mg
- Cholesterol: 15mg
- Calcium: 140mg
- Iron: 1.3mg
- Potassium: 330mg
Weight Watchers Points Breakdown:
- SmartPoints: 3 points per serving
- Freestyle Points: 3 points per serving
- PointsPlus: 4 points per serving
This recipe is designed to be a low-calorie, high-nutrient option for anyone following the Weight Watchers program. It offers a balance of fiber, protein, and healthy fats, making it a filling and satisfying choice for anyone looking to manage their weight while enjoying a rich and flavorful dish.
Why This Recipe Works for Weight Watchers:
This baked cabbage with cheese and creamy sauce is not only a delightful side dish but also a Weight Watchers-friendly option that balances flavor with mindful portion control. Cabbage, a cruciferous vegetable, is low in calories and high in fiber, which helps promote fullness without adding excessive points to your day. By using non-fat Greek yogurt and reduced-fat cream cheese, you can create a rich and creamy sauce without the added calories and fat found in traditional cream-based sauces.
The recipe also incorporates Parmesan cheese, which is lower in fat than many other cheeses, allowing you to enjoy cheesy flavor without using excessive points. The inclusion of Dijon mustard and lemon juice in the sauce gives it a tangy kick, balancing the richness of the cream cheese and yogurt. This combination ensures that you get the flavor you crave while keeping the dish light and satisfying.
Tips for Making the Best Baked Cabbage:
- Roasting Techniques: Roasting cabbage not only brings out its natural sweetness but also helps develop a caramelized flavor that pairs perfectly with the creamy sauce. For extra crispiness, you can add a few extra minutes to the roasting time, but be cautious not to overdo it, as cabbage can become too tough if overcooked.
- Customizing the Sauce: Feel free to customize the creamy sauce according to your preferences. You can substitute the Greek yogurt with other dairy-free options like cashew cream or coconut yogurt for a completely plant-based version. You can also add a pinch of cayenne pepper or chili flakes to the sauce if you like a bit of heat.
- Making it Vegan: For a fully vegan version, substitute the non-dairy Greek yogurt with a plant-based yogurt, and replace the cream cheese with a vegan cream cheese alternative. You can use nutritional yeast instead of Parmesan cheese for a cheesy, dairy-free flavor.
- Storage and Leftovers: This