Braised Cabbage Rolls
Braised Cabbage Rolls - Tender cabbage - tasty and filled with protein
Healthy, because
Even smarter
Nutritional values
With only 6 g of fat and not even 300 calories, the rolls are a great dish for dieting. One portion provides almost the entire daily requirement of vitamin C plus plenty of protein.
Even those who generally tolerate cabbage less well do not need to do without the delicious rolls. With fresh ginger or caraway seeds, it is easier to digest.
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 11.1 mg | (93 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 25.1 mg | (209 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,046 mg | (26 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 418 mg | |||
| Cholesterol | 158 mg |
Ingredients
- Ingredients
- 1 large Savoy cabbage
- salt
- 2 onions
- 1 garlic clove
- ½ lemon
- 1 bunch flat-leaf parsley
- 22 ozs Chicken breasts
- 1 egg
- peppers
- 1 tsp hot ground paprika
- 1 Tbsp vegetable oil (such as sunflower oil)
- 1 tsp Tomato paste
- 1 pinch allspice
- 8 ozs Vegetable broth
Kitchen utensils
Preparation steps
Remove the outer leaves from the cabbage and then carefully separate 16 of the largest, prettiest leaves. Cut out the thick veins.
Blanch the cabbage leaves in a large pot of boiling salted water for 30 seconds. Lift out with a slotted spoon and drain well.
Halve remaining cabbage with a large knife, cut out the core and cut the cabbage into thin strips.
Peel the onions and garlic and chop very fine.
Rinse the lemon in hot water, wipe dry and finely grate the zest. Set aside on a small plate.
Rinse the parsley, shake dry, pluck leaves and chop finely.
Rinse the chicken fillets, pat dry, finely chop with a large knife or in a food processor and place in a bowl.
Add the parsley, egg, lemon zest, garlic and half the onions to the chicken. Season with salt, pepper and paprika and mix thoroughly.
For each roll, lay 2 of the reserved cabbage leaves slightly overlapping on a work surface. Place chicken mixture on top, dividing evenly.
Fold cabbage over the filling and roll up firmly. Wrap with kitchen twine or seal with toothpicks.
Heat the oil in a large Dutch oven or a roasting pan over medium heat. Cook the cabbage rolls until seared all over, then remove from pan.
Stir the remaining onion and tomato paste in the pan and cook, stirring, 1 minute. Add cabbage strips and cook until coated, stirring.
Season cabbage strips with salt, pepper and allspice. Pour in the broth, bring to a boil and add cabbage rolls. Cover and simmer over low heat until cabbage is tender and filling is heated through, 35-40 minutes. Serve hot.
