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Healthy Cabbage Rolls with Minced Chicken and Rice
Tender homemade cabbage rolls filled with a juicy mix of minced chicken, rice, and vegetables, simmered in a flavorful tomato-yogurt sauce. The rice cooks directly inside the cabbage rolls, absorbing the juices of the meat and sauce.
Ингредиенты
На 4 порции- White cabbage1.5 kg
- Куриный фарш720 g
- Рис сухий160 g
- цибуля200 g
- Carrot200 g
- Томатная паста80 g
- Salt(по желанию)
- Black pepper corn(по желанию)
- Smoked Paprika(по желанию)
- Garlic powder(по желанию)
- Greek Yogurt, 3% Fat200 g
- Water800 ml
- Томатная паста40 g
- Salt(по желанию)
Инструкция
- 1
Cut out the core so the leaves separate more easily. Submerge the whole cabbage head into a large pot of boiling water. As the outer leaves soften, carefully remove them with tongs. Repeat until you have enough leaves for the cabbage rolls. Trim or gently pound down the thick stems.
- 2
Rinse the rice thoroughly until the water runs clear. Do not boil it. Finely chop the onion and carrot. In a large bowl, combine the minced chicken, rinsed raw rice, onion, carrot, 80 g of tomato paste, and spices.
- 3
Place the filling onto the cabbage leaves and roll them up. Do not pack the cabbage rolls too tightly, as the raw rice will expand.
- 4
Mix the Greek yogurt, water, 40 g of tomato paste, and spices.
- 5
Pack the cabbage rolls tightly into a baking dish or pot, seam side down. Pour the sauce over them to about ⅔–¾ of their height. In the oven: Cover with foil or a lid and bake at 180°C for about 70–80 minutes. On the stovetop: Cover with a lid and simmer over low heat for 60–70 minutes.
- 6
After cooking, let the cabbage rolls rest covered for another 10 minutes so the filling sets and the rice finishes cooking completely.
Ингредиенты
На 4 порцииИнгредиенты
White cabbage
1.5 kg
Куриный фарш
720 g
Рис сухий
160 g
цибуля
200 g
Carrot
200 g
Томатная паста
80 g
Salt
(по желанию)
Black pepper corn
(по желанию)
Smoked Paprika
(по желанию)
Garlic powder
(по желанию)
Greek Yogurt, 3% Fat
200 g
Water
800 ml
Томатная паста
40 g
Salt
(по желанию)
Пошаговые инструкции
На 4 порцииПідготувати капусту
1Cut out the core so the leaves separate more easily. Submerge the whole cabbage head into a large pot of boiling water. As the outer leaves soften, carefully remove them with tongs. Repeat until you have enough leaves for the cabbage rolls. Trim or gently pound down the thick stems.
Підготувати начинку
2Rinse the rice thoroughly until the water runs clear. Do not boil it. Finely chop the onion and carrot. In a large bowl, combine the minced chicken, rinsed raw rice, onion, carrot, 80 g of tomato paste, and spices.
Сформувати голубці
3Place the filling onto the cabbage leaves and roll them up. Do not pack the cabbage rolls too tightly, as the raw rice will expand.
Підготувати соус
4Mix the Greek yogurt, water, 40 g of tomato paste, and spices.
Приготувати
5Pack the cabbage rolls tightly into a baking dish or pot, seam side down. Pour the sauce over them to about ⅔–¾ of their height. In the oven: Cover with foil or a lid and bake at 180°C for about 70–80 minutes. On the stovetop: Cover with a lid and simmer over low heat for 60–70 minutes.
After cooking, let the cabbage rolls rest covered for another 10 minutes so the filling sets and the rice finishes cooking completely.
Пищевая ценность на порцию
Макронутриенты
28% калорий
Помогают строить и восстанавливать мышцы.
47% калорий
Дают энергию телу и мозгу.
25% калорий
Поддерживают выработку гормонов и работу мозга.
Питательность по ингредиентам
| Ингредиент | Калории | Белки | Углеводы | Жиры |
|---|---|---|---|---|
| White cabbage | 94 | 5g | 22g | 0g |
| Куриный фарш | 264 | 31g | 0g | 15g |
| Рис сухий | 146 | 2g | 32g | 0g |
| цибуля | 20 | 1g | 5g | 0g |
| Carrot | 21 | 0g | 5g | 0g |
| Томатная паста | 16 | 1g | 3g | 0g |
| Salt | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Smoked Paprika | — | — | — | — |
| Garlic powder | — | — | — | — |
| Greek Yogurt, 3% Fat | 30 | 2g | 2g | 2g |
| Water | 0 | 0g | 0g | 0g |
| Томатная паста | 8 | 0g | 2g | 0g |
| Salt | — | — | — | — |
Данные о пищевой ценности и калорийности являются приблизительными. Они рассчитаны из референсных данных по каждому ингредиенту и могут отличаться в зависимости от конкретных продуктов и брендов, их жирности и спелости, способа измерения и фактического размера порции.
Заметки повара
Do not pack the cabbage rolls too tightly, as the raw rice will expand during cooking. If the rice is still slightly hard after cooking, add a bit more hot sauce or water and simmer the cabbage rolls for another 10–15 minutes.
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