Eating at least three to five servings of vegetables a day can help lower your risk for chronic illnesses such as cardiovascular disease, certain cancers and diabetes. A diet rich in fruits and vegetables can also help control your weight. Here is a festive recipe that offers you a delicious way to eat your veggies.
|
Autumn Turkey-Stuffed Cabbage
1 head cabbage
½ lb. lean ground beef
½ lb. ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
¼ cup water
1/8 tsp. black pepper
1 can (16 oz.) diced tomatoes
1 cup water
1 medium carrot, sliced
1 tbsp. lemon juice
2 tbsp. brown sugar
1 tbsp. cornstarch |
 |
-
Rinse and core cabbage. Carefully remove 10 outer leaves and place in saucepan. Cover with boiling water and simmer for 5 minutes. Remove the cooked cabbage leaves and drain on a paper towel.
-
Shred ½ cup of raw cabbage and set aside.
-
Brown beef, turkey and minced onion in skillet. Drain fat.
-
Place cooked and drained meat mixture, bread crumbs, water and pepper in mixing bowl.
-
Drain tomatoes, reserving liquid, and add ½ cup tomato juice from can to meat mixture. Mix well. Place ¼ cup of filling on each parboiled, drained cabbage leaf. Fold. Place folded side down in skillet.
-
Add tomatoes, sliced onion, water, shredded cabbage and carrot. Cover and simmer for about 1 hour or until cabbage is tender, basting occasionally.
-
Remove cabbage rolls to serving platter, keep warm.
-
Mix lemon juice, brown sugar and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage roll.
Yield: 5 servings
Serving size: 2 rolls
Calories: 235
Total fat: 9 grams
Saturated fat: 3 grams
Cholesterol: 56 mg.
Sodium: 235 mg.
Total fiber: 3 grams
Protein: 20 grams
Carbohydrates: 18 grams
Potassium: 545 mg
Source: Keep the Beat: Heart Healthy Recipes from the National Heart, Lung, and Blood Institute. NIH Publication No. 03-2921.
To make an appointment with a Cooper University Hospital physician at an office near you, please call 1-800-8-COOPER (800-826-6737) to speak with a member of our physician referral and information service.