Weight Watchers-Friendly Stuffed Cabbage Rolls
Ingredients:

  • 1 cup COOKED brown rice (lower in points than white rice)
  • 1.5 pounds extra lean ground beef (or ground turkey for fewer points)
  • 1.5 tablespoons Worcestershire sauce
  • 1 large egg (use egg whites or an egg substitute to reduce points)
  • 1 yellow onion, peeled and minced
  • ⅓ cup parsley, roughly chopped
  • 3 cloves garlic, minced
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon dried dill
  • ½ teaspoon onion powder
  • ½ teaspoon red chili flakes (optional)
  • 42 ounces tomato sauce, no sugar added (look for low-sodium options)
  • 1 medium head green cabbage
  • ½ cup water (leftover from boiling cabbage)
  • Fresh dill, chopped (garnish, optional)

Instructions:

  1. Cook Rice: Cook the brown rice according to the package instructions and set aside. Preheat your oven to 350°F.
  2. Prepare Filling: In a large bowl, combine the extra lean ground beef (or turkey) with Worcestershire sauce, egg whites (or egg substitute), cooked rice, minced onion, parsley, garlic, salt, pepper, dried dill, onion powder, red chili flakes (if using), and ½ cup of tomato sauce. Mix until well combined.
  3. Prepare Cabbage Leaves:
    • Bring a large pot of water to a boil and add the head of cabbage. Boil for 8-10 minutes, turning halfway through. Carefully remove the cabbage from the pot, reserving the water.
    • Once cool enough to handle, peel off the cabbage leaves one by one. You may need to re-boil the cabbage to soften the remaining leaves.
  4. Assemble Rolls:
    • Place a few cabbage leaves on the bottom of a 9×13-inch baking dish.
    • Take one cabbage leaf at a time, place about ¼ cup of the meat mixture on the leaf, fold in the sides, and roll up tightly. Place the rolls seam-side down in the baking dish. Repeat with the remaining leaves and filling.
  5. Prepare Sauce:
    • In a bowl, combine the remaining tomato sauce with ½ cup of the reserved cabbage water. Mix well and pour over the cabbage rolls.
  6. Bake:
    • Cover the dish with foil and bake for 60-75 minutes, until the cabbage is tender and the filling is cooked through.
  7. Serve:
    • Garnish with fresh dill if desired, and enjoy!

Tips:

  • Ground Turkey: Substitute ground turkey for beef to reduce points while keeping the dish flavorful.
  • Egg Substitute: Use egg whites or an egg substitute to lower the cholesterol and reduce points.
  • Brown Rice: Brown rice is a whole grain and adds more fiber, helping you feel fuller longer with fewer points.
  • Tomato Sauce: Choose a no-sugar-added and low-sodium tomato sauce to keep the points low and make it heart-healthy.

Benefits:

  • Lower Points: By using extra lean ground beef or turkey, brown rice, and reduced-fat ingredients, this recipe fits well into the Weight Watchers plan.
  • High Fiber: Brown rice and cabbage are both high in fiber, which aids digestion and keeps you full.
  • Rich in Protein: The lean meat provides a good source of protein, helping with muscle maintenance and satiety.

Nutritional Information (Approximate per Roll, Makes about 18 Rolls):

  • Calories: ~120 kcal
  • Protein: ~10g
  • Fat: ~4g
    • Saturated Fat: ~1g
  • Carbohydrates: ~12g
    • Fiber: ~2g
    • Sugars: ~3g
  • Weight Watchers Points: Approximately 3-4 points per roll (depending on specific brands used)

This Weight Watchers-friendly version of Stuffed Cabbage Rolls lets you enjoy a hearty and satisfying meal while staying on track with your points!