22G PROTEIN STUFFED CABBAGE ROLLS

Ingredients

For the Cabbage & Filling

• 1 large head green cabbage (about 2.5 lbs / 1.1 kg, core removed)
• 1 lb (450 g) extra-lean ground beef (93/7 lean-to-fat ratio)
• 1 cup cooked quinoa (rinsed and cooled; provides plant-based protein and structural binder)
• 1 medium yellow onion , finely diced
• 3 cloves garlic , minced
• 1 large egg (lightly beaten, helps bind the filling together)
• 2 tablespoons fresh flat-leaf parsley , finely chopped
• 1 teaspoon fine sea salt
• 1/2 teaspoon freshly cracked black pepper
• 1 teaspoon sweet Hungarian paprika

For the Savory Tomato Sauce

• 1 can (28 oz / 794 g) crushed tomatoes (no salt added)
• 1 tablespoon tomato paste
• 1 tablespoon apple cider vinegar or fresh lemon juice (adds necessary brightness to balance the beef)
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon sea salt
• 1/4 cup low-sodium beef broth or water

Instructions

1. Prep the cabbage core: Bring a large stockpot of salted water to a rolling boil. Use a sharp paring knife to cut a deep cone-shaped wedge around the core of the cabbage head.
2. Blanch and separate leaves: Submerge the entire head of cabbage core-side down into the boiling water. Cover the pot and let simmer for 5 to 7 minutes . Using tongs, carefully peel away softened outer leaves one by one as they loosen, transferring them to a large baking sheet to cool. Repeat until you have 12 large, pliable leaves .
3. Trim the thick ribs: Once the cabbage leaves are cool enough to handle, use a sharp paring knife to shave down the thick, stiff center rib of each leaf so it lies flat without cracking. Do not cut all the way through the leaf.
4. Mix the protein filling: In a large mixing bowl, combine the lean ground beef, cooked quinoa, diced yellow onion, minced garlic, beaten egg, chopped parsley, sea salt, black pepper, and paprika. Mix gently with your hands just until combined—over-mixing will make the meat dense rather than tender.
5. Mix the tomato sauce: In a medium bowl, whisk together the crushed tomatoes, tomato paste, apple cider vinegar, dried basil, garlic powder, sea salt, and beef broth. Pour one-third of this sauce into the bottom of a 9×13-inch baking dish and spread evenly.
6. Roll the cabbage leaves: Lay a blanched cabbage leaf flat on a clean surface with the stem end facing you. Place roughly 1/3 cup of the beef and quinoa filling near the base. Fold the bottom edge over the filling, fold the left and right sides inward like a burrito, and roll forward snugly. Repeat with remaining ingredients to make 12 rolls.
7. Arrange and bake: Place the cabbage rolls seam-side down in a single snug layer inside the prepared baking dish over the tomato sauce. Pour the remaining two-thirds of the tomato sauce evenly over the top of the rolls, ensuring every roll is coated so the exposed edges don’t dry out during baking.
8. Bake to tenderness: Cover the baking dish tightly with aluminum foil. Bake in a preheated oven at 375°F (190°C) for 45 minutes . Remove the foil and bake for an additional 10 to 15 minutes until the sauce is bubbling and the cabbage edges are tender and slightly caramelized. Let rest for 10 minutes before serving.

Nutrition

Calories: 285 kcal 14% · Protein: 22 g 44% · Fat: 8.5 g 11% · Carbohydrates: 29 g 11% Dietary · Saturated Fat: 3.2 g 16% · Fiber: 6.5 g 23% · Sugar: 10.2 g — Added · Sodium: 540 mg 23%