Introduction:

Cabbage is a powerhouse vegetable that not only packs a punch in terms of nutrients but also serves as a perfect base for weight loss recipes, particularly when combined with the principles of the Weight Watchers (WW) program. Known for being low in calories and high in fiber, cabbage is a fantastic choice for anyone looking to maintain or lose weight while still enjoying delicious and satisfying meals.

This WW Cabbage Recipe for Weight Loss is designed to be nutritious, filling, and incredibly easy to prepare. Whether you’re following the WW program or just looking to reduce your calorie intake while eating wholesome, flavorful food, this recipe will be an excellent addition to your meal plan. The cabbage in this dish not only provides an impressive array of vitamins and minerals but also offers a great source of fiber to keep you feeling full longer. Along with the right mix of seasonings and lean proteins, this cabbage dish is a simple yet satisfying meal option that aligns perfectly with your weight loss goals.

Ingredients:

For the Cabbage Base:

  • 1 medium head of Green Cabbage (about 1.5 to 2 lbs, shredded)
  • 1 tbsp Olive Oil (for sautéing)
  • 1 small Onion (diced)
  • 2 cloves Garlic (minced)
  • 1 large Carrot (peeled and sliced thinly)
  • 1/2 Red Bell Pepper (sliced thinly, optional for added color and nutrients)
  • 1/2 cup Vegetable or Chicken Broth (low-sodium)
  • 1 tbsp Apple Cider Vinegar (for a touch of tanginess)
  • 1/2 tsp Salt (or to taste)
  • 1/4 tsp Black Pepper (or to taste)
  • 1/2 tsp Paprika (for a smoky flavor)
  • 1/2 tsp Dried Thyme (for herbal freshness)
  • 1 tbsp Fresh Parsley (chopped, optional for garnish)

For Protein Option (Optional):

  • 1 lb (450g) Ground Turkey or Chicken Breast (lean, for added protein)
  • 1 tbsp Olive Oil (for cooking the protein)
  • 1 tsp Italian Seasoning
  • 1/2 tsp Salt
  • 1/4 tsp Black Pepper

Instructions:

Step 1: Prepare the Cabbage

Start by washing the cabbage thoroughly. Cut the cabbage into quarters, remove the core, and slice it into thin strips or shreds. You can use a sharp knife or a mandolin slicer for even slices, which will help ensure uniform cooking.

Step 2: Prepare the Vegetables

Peel and slice the carrot into thin rounds or matchstick-sized pieces. Slice the red bell pepper into thin strips, and dice the onion finely. Mince the garlic cloves. These vegetables add not only color and flavor but also essential nutrients such as vitamins A, C, and fiber, which will enhance the overall dish.

Step 3: Cook the Vegetables

In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Once the oil is hot, add the diced onion and sauté for about 2-3 minutes, until it becomes translucent and fragrant. Add the minced garlic and cook for another 30 seconds, stirring constantly to prevent burning.

Next, add the sliced carrots and bell peppers to the pan. Stir everything together and sauté for 4-5 minutes, until the vegetables are slightly tender but still crisp. This step brings out the natural sweetness of the vegetables and adds depth to the dish’s flavor profile.

Step 4: Add the Shredded Cabbage

Now, add the shredded cabbage to the pan. Toss it gently with the other vegetables to combine. Cover the pan with a lid and cook for about 5-7 minutes, stirring occasionally, until the cabbage begins to soften and release its moisture. The cabbage will shrink down as it cooks, so don’t worry if the pan looks full at first.

Step 5: Add the Seasonings

Once the cabbage has softened, add the vegetable or chicken broth, apple cider vinegar, salt, pepper, paprika, and dried thyme. Stir to combine, ensuring that the cabbage is evenly coated with the seasonings. The broth will help create a slight steam effect, further softening the cabbage while infusing it with flavor.

Cover the pan again and cook for another 10-12 minutes, or until the cabbage has completely softened and the flavors have melded together. You may need to stir occasionally to ensure that nothing sticks to the bottom of the pan.

Step 6: Cook the Protein (Optional)

While the cabbage cooks, if you’re adding a protein like ground turkey or chicken breast, heat another tablespoon of olive oil in a separate skillet over medium heat. Add the ground meat to the pan, breaking it up with a spatula as it cooks. Season it with Italian seasoning, salt, and black pepper, and cook until it’s browned and cooked through (about 6-8 minutes for ground turkey).

If you’re using chicken breast, you can either cook it whole and slice it or cut it into small cubes before sautéing. Cook the chicken until it’s browned and cooked through, which should take about 7-10 minutes depending on the size of the pieces.

Once the protein is cooked, you can either serve it on the side or stir it directly into the cabbage mixture for a fully integrated dish.

Step 7: Finish and Serve

After the cabbage has softened and absorbed the flavors, taste and adjust the seasoning if necessary. Add a little extra salt, pepper, or apple cider vinegar to balance the flavors to your liking. Garnish with freshly chopped parsley if desired, which adds a pop of color and freshness.

Serve the cabbage as a main dish or alongside your favorite low-calorie protein, such as grilled chicken, fish, or tofu for a well-rounded meal.

Tips for Success:

  1. Make it a One-Pan Meal: For a more simplified version of this recipe, you can cook the ground turkey or chicken directly in the same pan as the vegetables. Simply sauté the protein first, remove it, and then proceed with cooking the vegetables in the same pan for added flavor.
  2. Add More Veggies: Feel free to add more vegetables to this dish for extra fiber and nutrients. Some great options include zucchini, mushrooms, spinach, or even cauliflower florets. These veggies can be added at the same time as the cabbage for a hearty, veggie-packed meal.
  3. Add a Low-Carb Sauce: For added richness, you can drizzle some low-carb or homemade sauce over the cabbage before serving. A simple drizzle of balsamic vinegar or a spoonful of mustard adds complexity without many calories or WW points.
  4. Make It Spicy: If you like a bit of heat, you can add some red pepper flakes or a chopped fresh chili pepper while sautéing the vegetables.
  5. Meal Prep-Friendly: This dish can be made ahead of time and stored in the refrigerator for up to 3 days. It can also be frozen for up to a month, making it a perfect meal prep option. Reheat thoroughly before serving.

Nutritional Information (Per Serving):

This recipe makes approximately 4 servings. The nutritional breakdown per serving is:

  • Calories: 125 kcal
  • Fat: 8g
  • Protein: 5g
  • Total Carbohydrates: 13g
  • Fiber: 5g
  • Net Carbs: 8g
  • Sugar: 4g
  • Sodium: 220mg

SmartPoints (WW Points):

For those following the Weight Watchers program, the breakdown of SmartPoints for this WW Cabbage Recipe for Weight Loss is:

  • Freestyle Points: 3
  • Blue Points: 3
  • Purple Points: 2

This recipe is relatively low in SmartPoints, making it an excellent option for those on a weight loss journey with WW. The cabbage is naturally low in calories and carbohydrates, while the healthy fats from olive oil and the lean protein make it a well-balanced meal without excess points.

Health Benefits of Cabbage:

  1. Rich in Fiber: Cabbage is an excellent source of dietary fiber, which is essential for digestive health. Fiber also helps to promote satiety, making you feel fuller for longer, which can be helpful for those trying to lose weight.
  2. Low in Calories: Cabbage is incredibly low in calories, with just about 22 calories per cup of raw cabbage. This makes it a great vegetable for anyone looking to maintain or lose weight.
  3. Packed with Nutrients: Cabbage is rich in vitamins C and K, both of which are crucial for immune support and bone health. It also contains small amounts of calcium, magnesium, and potassium, which are essential for overall health.
  4. Supports Heart Health: The high fiber and antioxidant content in cabbage contribute to heart health by helping to reduce cholesterol levels and improve blood circulation.
  5. Anti-Inflammatory: Cabbage contains phytonutrients such as flavonoids and carotenoids, which have anti-inflammatory properties. Consuming cabbage regularly can help reduce inflammation in the body.

Conclusion:

This WW Cabbage Recipe for Weight Loss is a simple, nutritious, and flavorful dish that is perfect for anyone on a weight loss journey. Whether you’re following the WW program, adhering to a low-calorie diet, or just looking for a healthy, filling meal, this cabbage dish is sure to satisfy. With its low SmartPoints, fiber-rich cabbage, and optional lean protein, it offers everything you need in a meal to support your weight loss goals while still being delicious and enjoyable.