Carefree Cabbage Roll Casserole

• 
  • 2 Tbsp canola oil (30 mL)
  • 1 onion, chopped (1)
  • 2 cloves garlic, minced (2)
  • 1 lb ground turkey (500 g)
  • 1 large carrot, peeled and shredded (1)
  • 1 large parsnip, peeled and shredded (1)
  • 3 cups no salt added tomato sauce (750 mL)
  • 1 1/2 cups cooked brown rice (375 mL)
  • 1/4 cup chopped fresh parsley (60 mL)
  • 2 Tbsp chopped fresh dill (30 mL)
  • 2 Tbsp chopped fresh mint (30 mL)
  • 1 Tbsp tomato paste (15 mL)
  • 1 tsp Worcestershire sauce (5 mL)
  • 1/4 tsp cayenne pepper (1 mL)
  • 1 small head green cabbage, core and thick stems removed and coarsely chopped (1)
• 
  1. In a large non-stick fry pan, heat canola oil over medium heat. Add onion and garlic and sauté until softened, about 4-5 minutes.
  2. Add ground turkey and continue to cook until the turkey is cooked through and the juices run clear.
  3. Stir in carrot, parsnip, no salt added tomato sauce, rice, parsley, dill, mint tomato paste, Worcestershire sauce and cayenne pepper. Heat through.
  4. Transfer cabbage to a large pot of boiling water. Blanch cabbage for approximately 2-3 minutes. Drain cabbage.
  5. Lightly oil a 9 x 13 inch (22 x 33 cm) baking dish. Cover bottom of pan with 1/3 of the meat mixture. Layer half the cabbage on top of the sauce. Add another third of the meat mixture. Add the rest of the cabbage, followed by the remaining meat mixture.
  6. Cover dish and bake at 350°F (180°C) for 35- 40 minutes. Uncover dish and continue to cook until hot and bubbly, about 20 minutes longer.

Nutritional Analysis

Serving Size

1 cup (250 mL)

Servings

10

Calories

180

Total Fat

6 g

Saturated Fat

1 g

Cholesterol

25 mg

Sodium

75 mg

Carbohydrates

22 g

Fiber

5 g

Sugars

8 g

Protein

12 g

Potassium

522 mg

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