YIELD: 5 SERVINGS
1 pound 95% lean ground beef
2/3 cup uncooked bulgur wheat or orzo pasta
3/4 cup finely chopped onion
1-1/2 teaspoon crushed garlic
3/4 teaspoon dried thyme
1/4 teaspoon ground black pepper
3/4 cup beef broth
10 large cabbage leaves
1 pound can tomato sauce
1. Combine the ground beef, uncooked bulgur wheat or orzo, onion, garlic, thyme, black pepper and broth in a large bowl and mix well. Set aside.
2. Place the cabbage leaves, two or three at a time, in a microwave steamer or conventional stovetop steamer and cook at high power or over high heat for about 3 minutes or until the leaves are pliable enough to roll up. (Alternatively, plunge the leaves 2 or 3 at a time into a large pot of boiling water for a couple of minutes. Remove the leaves, drain off any excess water, and set aside.)
3. Lay one cabbage leaf out on a flat surface. Trim away about 1 inch of the thickest part of the center vein so the leaf will roll up more easily.
4. Spread 1/3 cup of the meat mixture along the bottom of each leaf, leaving a 1-1/2 inch margin on each side. Fold the sides in and roll the leaf up to enclose the filling. Coat a 9x13" pan with nonstick cooking spray and lay the cabbage rolls seam side down in the pan. Pour the tomato sauce over the cabbage rolls.
5. Cover the pan with aluminum foil and bake at 350°F for 1 hour or until the meat is thoroughly cooked. (An instant-read thermometer should read at least 160°F when inserted through the center of a roll.) Serve hot.
Nutritional Facts (per serving)
CALORIES: 227 CARBOHYDRATES: 25 g CHOLESTEROL: 48 mg
FAT: 4.6 g FIBER: 6.4 g PROTEIN: 22 g SODIUM: 575 mg
CALCIUM: 50 mg GI RATING: LOW