Nutrition Notes

Is Cabbage Healthy?

Cabbage is a cruciferous vegetable, and like all cruciferous veggies, it's loaded with fiber, vitamins, minerals and antioxidants. Altogether, cabbage offers a healthy, nutritious package that helps fight inflammation, improves gut health and lowers cancer risk.

Are Ground Beef and Cheese Good for You?

While ground beef is generally high in saturated fat, 93% lean ground beef is comparable to ground turkey. Lean ground beef is a great source of protein and a good source of iron. And while you can swap the ground beef with ground turkey, sometimes you just want that beefy flavor—which works well in this recipe.

As far as cheese goes, it's full of protein and calcium, with hard cheese—like Cheddar—containing more calcium than soft cheese. Cheese also contains probiotics—those good-for-your-gut bacteria that improve not only gut health but overall health, as well. And while cheese tends to be high in saturated fat, there is some evidence that the type of saturated fat in cheese may not be harmful—and may even be helpful—to your heart.

overhead view of casserole dish with chopped cabbage mixture layer with hand spooning rice mixture layer on top — Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Is This Recipe Gluten-Free?

Yes, this recipe has no gluten-containing ingredients.

Tips from the Test Kitchen

What Type of Rice Should I Use?

We call for long-grain white rice in our filling. White rice cooks faster than brown, and the starch from the rice helps thicken the filling. The faster cooking time means the other ingredients in the filling don't overcook.

Why Is the Cabbage Cooked Separately?

Before adding it to the baking dish, we cook the cabbage in a skillet until just tender. This helps release some of the water so the casserole doesn't get soggy as it bakes. Plus, it allows us to flavor the cabbage with crushed red pepper and dried dill.

What Variations Can I Try?

You can use lean ground pork, lamb, ground turkey, chicken or even a meat substitute in place of the beef. Instead of dried dill, you can flavor the cabbage with another dried spice like rosemary or thyme, or opt for chili powder or smoked paprika in place of crushed red pepper for a different spin on the flavors. We like tangy Cheddar cheese in our cabbage roll casserole, but any cheese that melts well, like Monterey Jack, pepper jack or provolone, would work too.

Frequently Asked Questions

Can I Freeze Cabbage Roll Casserole?

Yes, you can assemble the casserole through Step 4 and freeze it for up to three months. Thaw the casserole in the refrigerator before baking.

Additional reporting by Carrie Myers, M.S. and Jan Valdez

Ingredients

3 tablespoons extra-virgin olive oil, divided
1 pound lean ground beef
1 cup chopped onion
3 cloves garlic, minced
2 cups low-sodium chicken or beef broth
1 (15 ounce) can no-salt-added tomato sauce
1 cup long-grain white rice
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
8 cups chopped green cabbage (1 1/4 pounds)
2 teaspoons dried dill
¼ teaspoon crushed red pepper
1 ½ cups shredded Cheddar cheese

Directions

Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat. Add ground beef and onion; cook, stirring, until the beef is no longer pink, about 5 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in broth, tomato sauce, rice, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook, stirring once or twice, until the rice is tender, about 17 minutes (the mixture will be a little saucy). Uncover and remove from heat.

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add cabbage, dill, crushed red pepper and the remaining 1/4 teaspoon each salt and pepper. Cook, stirring, until the cabbage is just tender, 5 to 7 minutes. Remove from heat.

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
Spread half the cabbage in the bottom of the prepared baking dish. Top with half the beef mixture, then half the cheese. Repeat with the remaining cabbage, beef mixture and cheese. Bake until hot and the cheese has melted and started to brown, about 25 minutes.

Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster

Equipment

9-by-13-inch baking dish, large saucepan, large skillet

Originally appeared: EatingWell.com, May 2021

Nutrition Facts (per serving)

309	Calories
18g	Fat
16g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 309
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 3g	11%
Total Sugars 5g
Protein 20g	40%
Total Fat 18g	23%
Saturated Fat 7g	35%
Cholesterol 58mg	19%
Vitamin A 542IU	11%
Sodium 362mg	16%
Potassium 460mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.