Estimated Nutrition (whole recipe, rough)
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Barley | 1 cup cooked (157g) | 193 |
| Chicken | 100g cooked | 165 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Red Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 stalk celery, diced
- 1/4 cup fine chop red onions
- 3 tbsp defatted chicken stock *
- 1 1/2 cup fine chop tomatoes
- 2 tbsp minced fresh basil
- 1 tbsp rice vinegar
- 1 tsp minced fresh oregano
- cabbage rolls
- 1/2 cup chopped red onions
- 1/2 cup chopped mushrooms
- 1 tsp minced garlic
- 2 tbsp defatted chicken stock *
- 2 cup cooked rice or barley
- 1/2 cup diced tomatoes
- 3 tbsp bread crumbs
- 2 tsp low-sodium soy sauce
- 1 tbsp minced fresh parsley
- 1/2 tsp curry powder
- 1/4 tsp ground black pepper
- 8 medium cabbage leaves
- =
Directions
vegetarian use vegetable stock rather than chicken stock. To make sauce: in a 2 quart saucepan over medium-low heat, saute" the celery and onions in the stock for about 5 to 7 minutes. Add the tomatoes, basil, vinegar and oregano. Cover and simmer for 20 minutes. Set aside while you make the rolls. To make the cabbage rolls: in a small saucepan over low heat, saute" the onions, mushrooms and garlic in the stock for 3 to 5 minutes. Transfer to a large bowl. Stir in the rice or barley, tomatoes, bread crumbs, soy sauce, parsley, curry and pepper. Blanch the cabbage leaves in boiling water for about 3 minutes, or until pliable. Drain. Place about ½ cup of mixture on each leaf. Roll the leaf tightly to enclose the filling. Coat a 9x9 baking dish with no-stick spray. Add the rolls, seam side down. Spread 1 cup of the tomato sauce over the rolls. Cover with foil and bake at 400°F for 25 to 35 minutes. Serve the heated cabbage rolls with the remaining sauce. Per serving: 230 calories, 2 g fat (7%), G dietary fiber, : 9 g protein, 0 mg cholesterol, 422 mg sodium. A good : source of vitamin c