Here’s a healthier version of cabbage rolls that aligns with Weight Watchers (WW) principles, focusing on lower points while still being delicious and satisfying. This recipe uses lean ground turkey or chicken, brown rice, and a flavorful tomato sauce.
Weight Watchers Cabbage Rolls
Ingredients
For the Cabbage Rolls:
- 1 large head of cabbage
- 1 pound (450g) lean ground turkey or chicken
- 1 cup cooked brown rice (or quinoa)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 egg, beaten
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon dried oregano or Italian seasoning
For the Sauce:
- 1 can (15 oz) no-salt-added tomato sauce
- 1 can (14.5 oz) diced tomatoes (with juice)
- 1 tablespoon brown sugar (optional, to balance acidity)
- 1 teaspoon Worcestershire sauce
- Salt and pepper to taste
- 1 teaspoon dried basil (optional)
Instructions
1. Prepare the Cabbage:
- Bring a large pot of water to a boil. Carefully remove the core from the cabbage head. Place the whole cabbage in the boiling water for about 2-3 minutes, or until the outer leaves start to soften. Remove the cabbage and let it cool slightly. Carefully peel off the softened leaves and set them aside. You may need to return the cabbage to the boiling water a few times to soften more leaves.
2. Make the Filling:
- In a large bowl, combine the ground turkey or chicken, cooked brown rice, chopped onion, minced garlic, beaten egg, salt, pepper, paprika, and oregano. Mix until well combined.
3. Assemble the Cabbage Rolls:
- Preheat your oven to 350°F (175°C). Take a cabbage leaf and place about 2-3 tablespoons of the filling at the base of the leaf. Fold the sides over the filling and then roll it up tightly from the base to the top. Repeat with the remaining leaves and filling.
4. Prepare the Sauce:
- In a separate bowl, mix together the tomato sauce, diced tomatoes, brown sugar (if using), Worcestershire sauce, salt, pepper, and dried basil.
5. Bake the Cabbage Rolls:
- Spread a thin layer of the sauce on the bottom of a large baking dish. Place the cabbage rolls seam-side down in the dish. Pour the remaining sauce over the rolls, covering them completely.
- Cover the baking dish with aluminum foil and bake in the preheated oven for about 1 hour. Remove the foil and bake for an additional 15-20 minutes, until the rolls are cooked through and the sauce is bubbly.
6. Serve:
- Let the cabbage rolls cool for a few minutes before serving. They can be garnished with fresh parsley if desired.
Weight Watchers Points
- The points for this recipe will vary based on the specific ingredients you use (like the type of meat and whether you use brown sugar). Generally, using lean turkey or chicken and no-salt-added products will help keep the points lower.
- To get the most accurate points, you can input the specific ingredients into the WW app or website.
Tips
- Freezing: These cabbage rolls freeze well. You can freeze them before baking or after. Just make sure to store them in an airtight container.
- Variations: Feel free to customize the filling by adding grated carrots, bell peppers, or using different types of meat. You can also make a vegetarian version using lentils or mushrooms.
- Serving Suggestions: Cabbage rolls are often served with a dollop of Greek yogurt or low-fat sour cream for added creaminess.
Enjoy your healthy and delicious Weight Watchers cabbage rolls! They make for a satisfying meal that’s perfect for family dinners or meal prep.