Cabbage Roll Casserole

This recipe is like a cross between traditional cabbage rolls and lasagna -- but much faster and easier to make than either! This wholesome casserole contains 3 out of the 4 food groups as recommended by Canada's Food Guide and is high in protein, low in fat and 100% gluten-free.

½ head green cabbage

1 lb (0.45 kg) Extra Lean Ground Beef

1 ½ whole grain brown instant rice, uncooked

2 cans (each 10 oz/284 mL) tomato soup

1 small onion, diced

1 egg

2 cloves garlic, minced

2 tsp (10 mL) chili powder

2 tsp (10 mL) dried basil leaves

1 can (14 oz/398 mL) tomato sauce

1 tbsp (15 mL) chopped fresh parsley, optional

Remove core from cabbage (the core is the woody centre that holds the cabbage leaves together. Place cabbage into a large pot of boiling water. Cook for 5 to 8 minutes, or until the leaves of the cabbage are soft and easy to pull apart.

Meanwhile, combine the ground beef, uncooked rice, tomato soup, onion, egg, garlic, chili powder, and basil in a large mixing bowl.

Remove cabbage from boiling water and separate the leaves. In a lightly-greased 9 x 13 inch casserole dish place half of the beef mixture. Cover with a layer of cabbage in the casserole dish, using approximately half the leaves. Repeat with the rest of the beef mixture and cabbage. Top with the tomato sauce. Cover dish tightly with a sheet of foil that's lightly greased on the underside.

Bake in 350°F(180°C) oven for 50 to 60 minutes, until bubbling and checking that the internal temperature of casserole at the middle has reached 160°F(71°C), before removing from the oven. Top with fresh parsley if desired, and serve.

Note: Recipe was inspired by Bonnie Stern’s recipes from Heart Smart: The Best of HeartSmart Cooking.

Nutrition Facts

Servings 0

Amount Per Serving
Calories 380

% Daily Value *
Total Fat 6g10%
Total Carbohydrate 58g20%
Protein 24g48%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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