Nutrition per serving may change if servings are adjusted.
16 medium kale leaves, stems trimmed, plus 4 cups chopped (from 2 large bunches)
½ cup low-fat plain Greek yogurt
1 teaspoon lemon zest
3 tablespoons lemon juice, divided
1 teaspoon salt, divided
½ teaspoon ground pepper, divided
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound lean ground beef
2 cups cooked brown rice (see Tip)
½ cup chopped fresh parsley
2 tablespoons chopped fresh dill
Bring a large pot of water to a boil. Add kale leaves and cook until bright green and very soft, 3 to 4 minutes. Using tongs, transfer the leaves to a clean kitchen towel and pat dry. Drain the water and wipe out the pot.
Combine yogurt, 1½ tablespoons lemon juice and ¼ teaspoon each salt and pepper in a small bowl. Set aside.
Heat oil, onion, garlic and chopped kale in the pot over medium-high heat. Cook, stirring occasionally and adding water 1 tablespoon at a time to prevent burning, until the vegetables are almost tender, about 5 minutes. Add beef and cook, breaking up with a wooden spoon, until browned, about 4 minutes. Stir in rice, parsley, dill, lemon zest and the remaining 1½ tablespoons lemon juice, ¾ teaspoon salt and ¼ teaspoon pepper; cook, stirring, until hot, about 2 minutes. Remove from heat.
Lay one of the kale leaves horizontally on a clean cutting board. Place a generous ¼ cup of the beef mixture in the center. Fold both ends of the leaf over the filling and, starting with the open side closest to you, roll into a tight cylinder. Repeat with the remaining kale leaves and filling.
Serve with the reserved yogurt sauce.
Tip: If you have leftover cooked rice, use it for the dolmas. If not, enlist a little help from a precooked rice packet. Watching your sodium? Check the label for added salt.
Serving size: 4 stuffed kale leaves & 2 Tbsp. sauce
471 calories;17 g fat(6 g sat); 6 g fiber; 49 g carbohydrates; 34 g protein; 40 mcg folate; 77 mg cholesterol; 3 g sugars; 0 g added sugars; 26,999 IU vitamin A; 228 mg vitamin C; 348 mg calcium; 6 mg iron; 748 mg sodium; 607 mg potassium
Vitamin A (540% daily value), Vitamin C (380% dv), Calcium (35% dv), Iron (33% dv)