Post by Loupy on Aug 10, 2012 23:43:37 GMT -7
Skinny Sweet and Sour Cabbage Skillet
www.skinnykitchen.com/
Get all the fabulous flavors of traditional stuffed cabbage but without all the rolling! This one pan wonder is so sensational and super quick to make. I’ve made it skinny by using extra lean ground beef and brown Basmati rice instead of the usual white. Delight in the fact that 1 serving has just 199 calories, 3 grams of fat and 5 Weight Watchers POINTS PLUS!!! All you’ll need to serve this dish with is a simple salad. Freeze any leftovers for future meals, if you even have any. My family ate it 2 days in a row. It’s that good!
Prep Time: 10 minutes
Cook Time: 45 minutes (includes cooking rice)
Makes 8 servings
Ingredients
½ cup uncooked brown rice, I like Basmati brown rice, see shopping tip
1 pound extra-lean ground beef, see shopping tip or ground turkey
1 cup chopped onions, chopped
¾ cup finely celery, chopped
¼ teaspoon seasoned salt or regular salt
Fresh ground black pepper, to taste
2 egg whites
1 egg, well beaten, I like Eggland’s Best eggs
1 (16-oz) pkg. coleslaw blend or shredded cabbage (4 cups)
1½ cups (12-oz) tomato sauce or marinara sauce, I use Classico Tomato and Basil or Prego Traditional Pasta Sauce
1/3 cup plus 1 tablespoon brown sugar, packed
4½ tablespoons cider vinegar
Instructions
1. Cook rice as directed on package (½ cup uncooked is about 2 cups cooked).
2. In a large bowl, combine cooked rice, beef, onions, celery, seasoned salt, pepper and eggs; mix well.
3. Coat a 12-inch nonstick skillet or pan with cooking spray.
Add 3 cups of coleslaw blend; spread evenly to cover bottom of skillet. Spoon beef mixture evenly over coleslaw blend; spread out and press lightly with fork or back of spoon.
Top with remaining coleslaw blend.
4. In small bowl, combine tomato sauce, brown sugar and vinegar; blend well.
Spoon over beef mixture in skillet.
Cover; cook over medium heat for 12 minutes.
Uncover and reduce heat to medium-low; cook an additional 11 minutes or until beef mixture is thoroughly cooked.
5. Remove skillet from heat. With cover partially on skillet, carefully drain off liquid.
Let sit for 10 minutes to set.
6. Cut into 8 wedges.
Food Fact
Traditional stuffed cabbage is a dish consisting of cooked cabbage leaves wrapped around a variety of fillings. It is common to the ethnic cuisines of the Balkans and parts of Eastern Europe and the Middle East as well as Finland and Sweden.
Traditional among European Jews, stuffed cabbage entered Jewish cooking some 2,000 years ago.
Healthy Benefits
Cabbage is a nutrient dense, low calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium and a respectable amount of fiber. In addition, studies have shown cabbage has anticancer benefits.
Using extra lean ground beef for this recipe is a terrific, healthy choice. The fat is cut down further due to draining the liquid after the dish is fully cooked.
Cider vinegar adds zip to food with practically no sodium, fat, cholesterol or calories.
Brown rice is a good source of magnesium, which helps to maintain proper blood pressure. It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.
Shopping Tips
I used Trader Joe’s (96/4) extra lean ground beef.
It contains 130 calories and 4 grams of fat for 4 ounces.
Happily most supermarkets sell some type of extra lean ground beef!
Basmati brown rice can be found in most supermarkets either in the rice aisle or health food aisle. I bought it at Trader Joe’s.
Nutritional Information:
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5
SKINNY FACTS: for 1 serving
199 calories
3g fat
15g protein
32g carbs
2g fiber
265mg sodium
17g sugar
© Skinny Kitchen . All Rights Reserved.
www.skinnykitchen.com/
Get all the fabulous flavors of traditional stuffed cabbage but without all the rolling! This one pan wonder is so sensational and super quick to make. I’ve made it skinny by using extra lean ground beef and brown Basmati rice instead of the usual white. Delight in the fact that 1 serving has just 199 calories, 3 grams of fat and 5 Weight Watchers POINTS PLUS!!! All you’ll need to serve this dish with is a simple salad. Freeze any leftovers for future meals, if you even have any. My family ate it 2 days in a row. It’s that good!
Prep Time: 10 minutes
Cook Time: 45 minutes (includes cooking rice)
Makes 8 servings
Ingredients
½ cup uncooked brown rice, I like Basmati brown rice, see shopping tip
1 pound extra-lean ground beef, see shopping tip or ground turkey
1 cup chopped onions, chopped
¾ cup finely celery, chopped
¼ teaspoon seasoned salt or regular salt
Fresh ground black pepper, to taste
2 egg whites
1 egg, well beaten, I like Eggland’s Best eggs
1 (16-oz) pkg. coleslaw blend or shredded cabbage (4 cups)
1½ cups (12-oz) tomato sauce or marinara sauce, I use Classico Tomato and Basil or Prego Traditional Pasta Sauce
1/3 cup plus 1 tablespoon brown sugar, packed
4½ tablespoons cider vinegar
Instructions
1. Cook rice as directed on package (½ cup uncooked is about 2 cups cooked).
2. In a large bowl, combine cooked rice, beef, onions, celery, seasoned salt, pepper and eggs; mix well.
3. Coat a 12-inch nonstick skillet or pan with cooking spray.
Add 3 cups of coleslaw blend; spread evenly to cover bottom of skillet. Spoon beef mixture evenly over coleslaw blend; spread out and press lightly with fork or back of spoon.
Top with remaining coleslaw blend.
4. In small bowl, combine tomato sauce, brown sugar and vinegar; blend well.
Spoon over beef mixture in skillet.
Cover; cook over medium heat for 12 minutes.
Uncover and reduce heat to medium-low; cook an additional 11 minutes or until beef mixture is thoroughly cooked.
5. Remove skillet from heat. With cover partially on skillet, carefully drain off liquid.
Let sit for 10 minutes to set.
6. Cut into 8 wedges.
Food Fact
Traditional stuffed cabbage is a dish consisting of cooked cabbage leaves wrapped around a variety of fillings. It is common to the ethnic cuisines of the Balkans and parts of Eastern Europe and the Middle East as well as Finland and Sweden.
Traditional among European Jews, stuffed cabbage entered Jewish cooking some 2,000 years ago.
Healthy Benefits
Cabbage is a nutrient dense, low calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium and a respectable amount of fiber. In addition, studies have shown cabbage has anticancer benefits.
Using extra lean ground beef for this recipe is a terrific, healthy choice. The fat is cut down further due to draining the liquid after the dish is fully cooked.
Cider vinegar adds zip to food with practically no sodium, fat, cholesterol or calories.
Brown rice is a good source of magnesium, which helps to maintain proper blood pressure. It also contains a fair amount of fiber, iron, niacin, thiamine and vitamin B6.
Shopping Tips
I used Trader Joe’s (96/4) extra lean ground beef.
It contains 130 calories and 4 grams of fat for 4 ounces.
Happily most supermarkets sell some type of extra lean ground beef!
Basmati brown rice can be found in most supermarkets either in the rice aisle or health food aisle. I bought it at Trader Joe’s.
Nutritional Information:
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 5
SKINNY FACTS: for 1 serving
199 calories
3g fat
15g protein
32g carbs
2g fiber
265mg sodium
17g sugar
© Skinny Kitchen . All Rights Reserved.
