Low Calorie Lunch

Savoy Cabbage Rolls Stuffed

with Rice and Nuts
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Savoy Cabbage Rolls Stuffed

Savoy Cabbage Rolls Stuffed - Aromatic roll with spicy filling is delicious vegetables shell is a spicy content is hidden.

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
310
calories
Calories

Healthy, because

Even smarter

Nutritional values

With around 50 mg per 100 grams, savoy cabbage is one of the top suppliers of vitamin C. One portion (200 grams) covers the daily requirement of this vitamin! In addition, the cabbage shines through its abundance of nutrients and minerals, especially iron, protein, and magnesium.

If you want to be creative, you can also modify the filling. Instead of whole grain rice, you can partially replace it with wild rice, which provides the rice filling with additional dietary fibers that promote digestion, or you can replace the whole grain rice completely with quinoa for the extra protein.

1 serving contains
(Percentage of daily recommendation)
Calorie310 cal.(15 %)
Protein9 g(9 %)
Fat18 g(16 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.2 mg(14 %)
Folate27 μg(9 %)
Pantothenic acid0.4 mg(7 %)
Biotin9 μg(20 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C11 mg(12 %)
Potassium234 mg(6 %)
Calcium115 mg(12 %)
Magnesium45 mg(15 %)
Iron1 mg(7 %)
Iodine9 μg(5 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.8 g
Uric acid37 mg
Cholesterol10 mg

Ingredients

for
8
Ingredients
8 ozs Long grain rice
salt
1 garlic clove
1 pc Parmesan
2 stalks parsley
8 Savoy cabbage
3 ozs ground Walnut
peppers
1 tsp sunflower oil
8 ozs Vegetable broth
1 heaping Tbsp butter
1 Tbsp Pastry flour
8 ozs
Nutmeg
3 Tbsps Walnut
How healthy are the main ingredients?
Long grain riceWalnutWalnutParmesansaltgarlic clove

Preparation steps

1.

Cook rice in salted water according to package instructions.

2.

Peel garlic and mash in a mortar to a pulp. Grate Parmesan. Rinse parsley, shake dry and chop.

3.

Rinse savoy cabbage leaves and blanch in boiling salted water for 3-4 minutes. Drain, rinse in cold water and drain again. Cut out thick veins and spread leaves on work surface.

4.

Mix rice with garlic, Parmesan, ground walnuts and parsley and season with salt and pepper.

5.

Arrange rice mixture on cabbage leaves.Roll up and secure with kitchen strings. 

6.

Heat sunflower oil in a roasting pan. Cook rolls for about 2 minutes on high heat. Add broth and bake, covered, in a preheated oven at 350°F for about 25 minutes.

7.

Remove rolls from pan and keep warm. Strain sauce through a sieve into a bowl.

8.

Heat butter in a saucepan. Add flour and cook for 2 minutes on high heat. Add milk and bring to a boil, add sauce and reduce heat . Simmer for about 1-2 minutes. Season with salt, pepper and freshly grated nutmeg.

9.

Arrange rolls on plates, drizzle with sauce and sprinkle with whole walnuts. Serve. 

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