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Unstuffed Cabbage Casserole

Unstuffed Cabbage Casserole
 
Unstuffed Cabbage Casserole
This healthy recipe comes from NDSU Extension.

Ingredients

2 Tbsp. canola oil
1 large onion, chopped
3 cloves garlic, minced
1 pound lean ground beef
2 Tbsp. tomato paste
1 (14.5-ounce) can diced tomatoes
1 c. brown rice
3 c. chicken broth
1 large head cabbage (about 7 inches in diameter), roughly chopped
1/2 tsp. red pepper flakes (or to taste)
1/4 tsp. oregano

Directions

Preheat oven to 350 F. In a large Dutch oven or pot over medium heat, heat oil. Add onion and garlic and cook until soft and fragrant, about five minutes. Add the ground beef to brown. Drain fat. Grease a 9- by 13-inch baking dish with cooking spray and set aside. Stir in the tomato paste until beef is coated, then add chopped tomatoes, rice and 2 cups broth. Season with oregano, red pepper flakes and pepper. Bring mixture to a simmer and cook for 10 minutes, stirring frequently. Gradually stir in cabbage and cook until slightly wilted, about five minutes. Stir in remaining cup of broth. Bake until rice is tender, about 60 minutes. Garnish with parsley before serving.

Note: Using parboiled rice will save on cooking time.

Makes 13 servings. Each serving has 190 calories, 6 grams (g) fat, 24 g carbohydrate, 13 g protein, 4 g fiber and 135 milligrams sodium.

 

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