This casserole provides all the flavour of cabbage rolls without the work of rolling them! Canola oil helps keep saturated fat content low.

Makes 8 servings
Cooking time: N/A

Ingredients

  • 2 tbsp (30 mL) canola oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. (500 g) extra lean ground sirloin
  • ¼ tsp (1 mL) salt
  • ¼ tsp (1 mL) ground black pepper
  • 2 cups (500 mL) chopped cabbage
  • 1 can (28 oz./796 mL) diced tomatoes
  • ¾ cup (175 mL) long grain brown rice
  • 1 cup (250 mL) sodium-reduced vegetable or beef broth

Instructions

  1. In large skillet with lid, heat canola oil over medium. Sauté onions and garlic for about 5 minutes. 
  2. Add ground beef. Brown for about 5 minutes over medium-high heat. Season to taste with salt and pepper.
  3. Add cabbage, tomatoes, rice and broth and stir well. Bring to a boil. Reduce heat to low simmer, cover and cook for 30 minutes or until rice is tender. If preferred instead, after bringing mixture to a boil, bake in oven-proof skillet with lid in 350°F (180°C) oven for about 40 minutes.

Notes

Serving Size
1 cup (250 mL)

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 200
Total fat 6 g
Saturated fat 1 g
Cholesterol 30 mg
Sodium 140 mg
Carbohydrates 22 g
Fiber 2 g
Protein 14 g
Sugars 5 g
Reducing the amount of salt in meals is important for managing blood pressure. Canned foods and broths are often high in salt. For heart-healthy options, choose reduced sodium or no-salt-added versions. – Marie Brown, registered dietitian, Halifax

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