Name: Cabbage Roll Casserole
Total time: 60 min
Ingredients: 3 tablespoons extra-virgin olive oil, divided; 1 pound lean ground beef; 1 cup chopped onion; 3 cloves garlic, minced; 2 cups low-sodium chicken or beef broth; 1 (15 ounce) can no-salt-added tomato sauce; 1 cup long-grain white rice; 0.5 teaspoon salt, divided; 0.5 teaspoon ground pepper, divided; 8 cups chopped green cabbage (1 1/4 pounds); 2 teaspoons dried dill; 0.25 teaspoon crushed red pepper; 1.5 cups shredded Cheddar cheese

Active Time:

35 mins

Total Time:

1 hrs

Servings:

Nutrition Profile:

Egg Free Gluten-Free High-Protein Nut-Free Soy-Free

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How To Make The Best Cabbage Roll Casserole

Cabbage roll casserole is a comforting low-carb dinner that captures the essence of classic cabbage rolls without the fuss of rolling. Still, there are tricks to making it perfect (and healthy too)! Here's how to make and assemble the best cabbage roll casserole:

The Filling

Classic cabbage rolls have a tangy, tomato-based filling of onion, ground meat and rice. Our cabbage roll casserole has a similar filling, with a few tweaks to make it healthier. We call for lean ground beef which helps cut back on saturated fat. The beef is cooked on the stove-top with onion and garlic to help build flavors along with low-sodium broth and no-salt-added tomato sauce which helps cut back on sodium. Consuming less sodium may prevent (or treat) high blood pressure. (Here are 9 easy ways to cut sodium from your diet.) And finally, we call for long-grain white rice in our filling. Why white rice? White rice cooks faster than brown and the starch from the rice helps thicken the filling. The faster cooking time means the other ingredients in the filling don't overcook.

The Cabbage

We call for green cabbage in our cabbage roll casserole. Before we add it to the baking dish, we cook it in a skillet for 5-7 minutes first. This helps release some of the water so the casserole doesn't get soggy as it bakes. Plus, it allows us to flavor the cabbage with crushed red pepper and dried dill.

The Layers

Once the filling and cabbage is ready to go, the layers are simple. We spray the baking dish with cooking spray to prevent sticking before we add half of the cabbage, followed by half of the beef mixture then half the cheese, then repeat! In 25 minutes, you'll have a delicious cabbage roll casserole ready to enjoy.

Can I Try Variations?

Yes! You can use lean ground pork, lamb, ground turkey, chicken, or even a meat substitute in place of the beef. Instead of dried dill, you can flavor the cabbage with another dried spice like rosemary or thyme, or opt for chili powder or smoked paprika in place of crushed red pepper for a different spin on the flavors. We like tangy Cheddar cheese in our cabbage roll casserole, but any cheese that melts well, like Monterey Jack, Pepper Jack or provolone would work well too.

Ingredients

3 tablespoons extra-virgin olive oil, divided
1 pound lean ground beef
1 cup chopped onion
3 cloves garlic, minced
2 cups low-sodium chicken or beef broth
1 (15 ounce) can no-salt-added tomato sauce
1 cup long-grain white rice
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
8 cups chopped green cabbage (1 1/4 pounds)
2 teaspoons dried dill
¼ teaspoon crushed red pepper
1 ½ cups shredded Cheddar cheese

Directions

Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat. Add ground beef and onion; cook, stirring, until the beef is no longer pink, about 5 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in broth, tomato sauce, rice, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook, stirring once or twice, until the rice is tender, about 17 minutes (the mixture will be a little saucy). Uncover and remove from heat.
Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add cabbage, dill, crushed red pepper and the remaining 1/4 teaspoon each salt and pepper. Cook, stirring, until the cabbage is just tender, 5 to 7 minutes. Remove from heat.
Spread half the cabbage in the bottom of the prepared baking dish. Top with half the beef mixture then half the cheese. Repeat with the remaining cabbage, beef mixture and cheese. Bake until hot and the cheese has melted and started to brown, about 25 minutes.

Brie Passano

Nutrition Facts (per serving)

309	Calories
18g	Fat
16g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 309
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 3g	11%
Total Sugars 5g
Protein 20g	40%
Total Fat 18g	23%
Saturated Fat 7g	35%
Cholesterol 58mg	19%
Vitamin A 542IU	11%
Sodium 362mg	16%
Potassium 460mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.