Chinese Cabbage Rolls
Chinese Cabbage Rolls - Cabbage becomes extra-light with Mediterranean ingredients instead of the usual hearty fillings
Healthy, because
Even smarter
Nutritional values
The crunchy, Chinese cabbage provides a lot of vitamin C, while the filling of rice and vegetables contains a particularly large amount of B vitamins and magnesium. Just one portion covers about half of the daily requirement of these substances.
Especially calorie-conscious people can use low-fat sheep's cheese for the filling and replace black olives with the lower-fat green ones.
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 11 mg |
Ingredients
- Ingredients
- 9 ozs Brown basmati rice
- salt
- 12 large leaves Napa cabbage
- 2 sprigs Basil
- 2 sun-dried Tomatoes
- ½ Cucumber
- 10 black olives (pitted)
- 3 ozs Feta
- 5 ozs Yogurt (low-fat)
- 1 lemon
- 3 Tbsps olive oil
- 1 tsp honey
- peppers
Kitchen utensils
Preparation steps
Combine the rice with 2 cups of salted water and bring to a boil. Cover and cook over medium heat, about 25 minutes. Remove from heat, place 2 layers of paper towels between pot and lid and let stand another 5 minutes. Transfer to a bowl and let cool.
While the rice cooks, bring a pot of salted water to a boil. Rinse cabbage leaves and cut out rib from each leaf.
Blanch the cabbage leaves in the boiling water for about 1 minute. Remove with a slotted spoon and briefly plunge into a bowl of ice water.
Drain the cabbage leaves well and spread out on a thick layer of paper towels. Pat dry well with another layer of paper towels.
Rinse basil, shake dry, pluck leaves and cut into fine strips. Cut sun-dried tomatoes into thin strips.
Peel cucumber half, cut in half again, remove seeds with a teaspoon and cut lengthwise into narrow strips.
Coarsely chop olives with a large knife. Drain feta cheese and finely chop. Mix the cooled rice in a bowl with the yogurt and basil.
Place cabbage leaves on the work surface. Top each leaf with some rice mixture, leaving edges free. Press down firmly in the center of rice lengthwise to make a well.
Fill each well with tomatoes, cucumber, olives and feta cheese. Roll up each leaf firmly, starting on a long side.
Squeeze out lemon juice and whisk the juice in a small bowl with the honey and olive oil. Season with salt and pepper. Cut the cabbage rolls into slices or portion as desired and serve with the lemon dressing.
