Unstuffed Cabbage Bowl for a Quick and Healthy Comfort Food

This "Un-stuffed" Cabbage Bowl has all the hearty, comforting flavors of a traditional stuffed cabbage roll, but it’s quicker and easier. Plus, it’s healthier. Saturated fat and calories are lower due to lean ground turkey instead of ground beef, and it uses brown rice to add whole grains. With extra cabbage and tomatoes, it’s a one-pot meal that’s high in protein and fiber, flavorful, hearty, and designed to help you reach your weight loss and health goals.

Variations and Serving Suggestions

• Plant-based or vegetarian: Instead of ground turkey, use chickpeas or lentils. Use canned, drained beans or lentils, or cook your own in water or low-sodium broth.
• For more vegetables, add diced bell peppers or chopped carrots when you add the onion. Try sliced mushrooms for additional texture.
• For a different whole grain, try quinoa or whole-wheat pasta instead of brown rice.
• For spicy heat, add a pinch of red pepper flakes. 
• Serve on its own or top with cilantro, plain Greek yogurt, or 1-2 tablespoons of sunflower seeds.
• For a contrast, serve with fresh fruit like sliced apples or berries. 

Recipe for Healthy Unstuffed Cabbage Bowl

Makes 6 servings

Ingredients:

• 1 tbsp olive oil
• 1 lb lean ground turkey (93% lean or higher)
• 1 medium yellow onion, chopped
• 2-3 cloves garlic, minced
• 1 small head of green cabbage (about 6 cups), cored and shredded²
• 1 (15-ounce) can tomato sauce, no sugar added
• 1 (14.5-ounce) can diced tomatoes, no salt added
• 1/2 cup low-sodium chicken or beef broth
• 1 tsp paprika
• 1/2 tsp black pepper
• 1/4 tsp salt (or to taste)
• 1/4 cup uncooked brown rice

Instructions: 

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the chopped onion and cook for 3-5 minutes until it begins to soften. Add the minced garlic and cook for another minute until fragrant.
2. Add the ground turkey to the pot and break it up with a spoon. Cook until the turkey is no longer pink. Drain any excess grease.
3. Add the shredded cabbage, tomato sauce, diced tomatoes, broth, paprika, salt, and pepper to the pot. Stir all ingredients together until well combined. Bring the mixture to a boil, then reduce the heat to a simmer. 
4. Stir in the uncooked brown rice. Cover the pot and cook for 20-30 minutes, or until the cabbage is tender and the rice is cooked through.
5. Serve hot with any desired toppings. 

Nutrition information per serving: 220 calories, 7 grams of fat, 2 grams of saturated fat, 50 mg of cholesterol, 330 mg of sodium, 22 grams of carbohydrates, 8 grams of sugar, 6 grams of dietary fiber, 18 grams of protein

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