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Ingredients

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Chinese Cabbage Rolls

Chinese Cabbage Rolls

with Rice and Vegetables
45 min.
Time:
434
calories
Calories:
Ingredientsfor  
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
How healthy are the main ingredients?
Fetaolive oilhoneyBasilsaltNapa cabbage
Preparation
1.
Chinese Cabbage Rolls preparation step 1

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.

2.
Chinese Cabbage Rolls preparation step 2

While the rice cooks, bring a pot of salted water to a boil. Rinse cabbage leaves and cut out rib from each leaf. 

3.
Chinese Cabbage Rolls preparation step 3

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.

4.
Chinese Cabbage Rolls preparation step 4

Drain the cabbage leaves well and spread out on a thick layer of paper towels. Pat dry well with another layer of paper towels.

5.
Chinese Cabbage Rolls preparation step 5

Rinse basil, shake dry, pluck leaves and cut into fine strips. Cut sun-dried tomatoes into thin strips.

6.
Chinese Cabbage Rolls preparation step 6

Peel cucumber half, cut in half again, remove seeds with a teaspoon and cut lengthwise into narrow strips.

7.
Chinese Cabbage Rolls preparation step 7

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.

8.
Chinese Cabbage Rolls preparation step 8

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.

9.
Chinese Cabbage Rolls preparation step 9

Fill each well with tomatoes, cucumber, olives and feta cheese. Roll up each leaf firmly, starting on a long side. 

10.
Chinese Cabbage Rolls preparation step 10

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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie434 cal.(21 %)
Protein11 g(11 %)
Fat17 g(15 %)
Carbohydrates55 g(37 %)
Sugar added1 g(4 %)
Roughage4.5 g(15 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

Especially calorie-conscious people can use low-fat sheep's cheese for the filling and replace black olives with the lower-fat green ones.

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