Sausage Cabbage Casserole
Ingredients:

  • 1/2 head cabbage, shredded or chopped
  • 1/2 cup water
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon salt (optional)
  • 1 (14.5-ounce) can diced tomatoes, undrained (use no-salt-added or tomatoes with green chilis for extra flavor)
  • 1/4 cup water
  • 1 pound turkey sausage or chicken sausage (lean, instead of pork sausage)
  • 1/4 cup onion, chopped
  • 1/4 cup green pepper, chopped
  • 1 teaspoon oregano or Italian seasoning
  • 1 clove garlic, chopped
  • 1 cup reduced-fat shredded cheese (a mix of Mexican and Parmesan or your favorite cheese)

Instructions:

  1. Steam the Cabbage:
    • In a microwave-safe bowl, steam the cabbage with 1/2 cup of water in the microwave for 5 minutes, then drain.
    • Spread the cabbage evenly in the bottom of a greased casserole dish.
    • Sprinkle with black pepper and salt (if using).
    • Pour the diced tomatoes and 1/4 cup of water over the cabbage.
  2. Cook the Sausage Mixture:
    • In a skillet, cook the lean turkey or chicken sausage, onion, green pepper, oregano, and garlic until the sausage is browned and fully cooked.
    • Spread the sausage mixture over the cabbage in the casserole dish.
  3. Add the Cheese:
    • Top with the reduced-fat shredded cheese.
  4. Bake:
    • Cover the dish and bake in a preheated 350°F oven for 60 minutes.
    • Remove the cover for the last 15 minutes of cooking to let the cheese get golden and bubbly.

Serving Size: Makes about 8 servings.

Weight Watchers Points:

  • Points per Serving: Approximately 5-6 WW points per serving, depending on the brand of sausage and cheese used.

Nutritional Information (per serving):

  • Calories: ~200
  • Protein: ~18g
  • Fat: ~10g
  • Total Carbohydrates: ~8g
  • Fiber: ~3g
  • Sugar: ~4g

Tips and Benefits:

  • Lower Points Option:
    • Using lean turkey or chicken sausage instead of pork sausage significantly reduces the fat content and WW points.
  • Nutrient Boost:
    • Cabbage is rich in fiber and vitamins C and K, making this dish not only delicious but also nutritious.
  • Versatile Dish:
    • This casserole can be made ahead of time and reheated, making it a great option for meal prep.
  • Flavor Variations:
    • For a spicier version, use diced tomatoes with green chilis or add some red pepper flakes to the sausage mixture.

This lighter version of Sausage Cabbage Casserole is a great way to enjoy a comforting meal while staying on track with your Weight Watchers goals. Enjoy!