Bulgur Stuffed Cabbage
|Bulgur||1⁄2 Cup (8 tbs)|
|Boiling water||3⁄4 Cup (12 tbs)|
|Cabbage head||1 , tough outer leaves removed, washed and shredded|
|Olive oil/Canola oil||2 Teaspoon|
|Red onion||1 Medium, chopped|
|Sweet red pepper||1 Small, cored, seeded and chopped|
|Mushrooms||4 Ounce, sliced|
|Zucchini||1 Small, quartered and sliced|
|Dried basil||1 1⁄2 Teaspoon, crumbled|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Mint flakes||1⁄4 Teaspoon, crumbled|
|Black pepper/To taste||1⁄4 Teaspoon|
|Egg white||1 Large|
|Lemon juice||2 Teaspoon|
|Shredded low fat monterey jack cheese/Mozzarella cheese||5 Ounce (1 1/4 Cup)|
|Hot pepper sauce/To taste||1⁄8 Teaspoon|
|Low sodium tomato sauce||8 Ounce (1 Can)|
1 ln a medium-size heatproof bowl, soakthe bulgur in the boiling water for 1 5 minutes or until all the liquid is absorbed.
Meanwhile, bring a stock pot of unsalted water to a boil.
Place the whole cabbage in the boiling water for about 2 minutes.
Remove the cabbage and cut off 4 leaves at the core.
Repeat twice more, removing 12 leaves altogether.
Return the leaves to the boiling water and cook for 4 minutes or until crisp-tender.
Drain, rinse under cold water to stop the cooking, and pat dry with paper toweling.
2 Heat the oil in a 10 inch nonstick skillet over moderate heat.
Add the onion, red pepper, and mushrooms and saute for 5 minutes.
Stir in the zucchini, basil, salt, thyme, mint, and black pepper.
Partially cover and cook, stirring occasionally, for 10 minutes or until the vegetables are soft and the liquid has evaporated.
Stir in the bulgur.
In a small bowl, beat the egg white and lemon juice and add to the bulgur-vegetable mixture.
Stir in 1 cup of the cheese.
3 Preheat the oven to 400° F.
Lightly grease a 13"x 9"x 2" baking dish.
Spoon 1/4 cup of the bulgur mixture into the center of a cabbage leaf.
Fold the sides of the leaf toward the center, then roll up the leaf and place, seam side down, in the prepared bakingdish.
Repeat with the remaining leaves and filling.
4 Stir the red pepper sauce into the tomato sauce and spoon the sauce over the cabbage rolls.
Sprinkle the remaining 1/4 cup of cheese on top.
Cover with aluminum foil and bake for 25 minutes.
Remove the foil and bake 10 minutes more or until the cheese is golden and bubbling.
Accompany with rye bread.
Serving size: Complete recipe
Calories 719 Calories from Fat 118
% Daily Value*
Total Fat 13 g20.8%
Saturated Fat 2.2 g11%
Trans Fat 0 g
Cholesterol 1.4 mg0.5%
Sodium 1244.7 mg51.9%
Total Carbohydrates 137 g45.7%
Dietary Fiber 45.1 g180.4%
Sugars 43.4 g
Protein 32 g63.9%
Vitamin A 113.2% Vitamin C 645.8%
Calcium 50.2% Iron 67.2%
*Based on a 2000 Calorie diet