Cliobra

Turkey-Stuffed Cabbage Leaves with Smoky Tomato Sauce and Greek Yogurt – A Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

If you’re on the lookout for a dish that’s both healthy and bursting with flavor!

Turkey-stuffed cabbage leaves with smoky tomato sauce and Greek yogurt is not just a meal; it’s a culinary adventure that brings together wholesome ingredients in a deliciously satisfying way.

This recipe is perfect for anyone wanting to enjoy a hearty meal while still keeping an eye on their weight. Let’s dig into this delightful dish that promises to leave you feeling full and happy!

Why Cabbage and Turkey?

When it comes to weight loss, choosing the right ingredients can make all the difference. Cabbage is a fantastic choice—low in calories and high in nutrients. One cup of cooked cabbage contains only about 33 calories while providing a good amount of vitamin K, vitamin C, and fiber.

According to research from The American Journal of Clinical Nutrition, increasing fiber intake can help with weight management by promoting feelings of fullness.

Turkey, particularly ground turkey, is another superstar in this recipe. It’s low in fat and high in protein.

A 3-ounce serving of cooked ground turkey contains about 22 grams of protein and only 120 calories. This combination of lean meat and low-calorie veggies makes for a meal that’s both nutritious and satisfying.

Cooking Time and Servings

This delightful recipe takes about 1 hour from start to finish and serves 4 people. Perfect for a family dinner or meal prep, these turkey-stuffed cabbage leaves are sure to impress!

Ingredients You’ll Need

To make this tasty dish, gather the following ingredients:

For the Cabbage Rolls:

  • 1 large head of green cabbage
  • 1 pound ground turkey
  • 1 cup cooked brown rice or quinoa
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

For the Smoky Tomato Sauce:

  • 1 can (15 ounces) crushed tomatoes
  • 1 tablespoon tomato paste
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

For Serving:

  • ½ cup Greek yogurt (for topping)
  • Fresh parsley or dill, chopped (for garnish)

Step-by-Step Cooking Instructions

Step 1: Prepare the Cabbage Leaves (15 minutes)

  • Boil Water: In a large pot, bring salted water to a boil.
  • Remove Cabbage Core: Carefully remove the core of the cabbage using a sharp knife.
  • Blanch the Cabbage: Once the water is boiling, gently place the whole cabbage in the pot and let it cook for about 5 minutes. This will soften the leaves, making them easier to roll.
  • Cool and Separate: After 5 minutes, carefully remove the cabbage from the water and let it cool slightly. Once cool enough to handle, gently separate the leaves from the head. You’ll need about 12-15 large leaves, so choose the biggest ones.

Step 2: Prepare the Filling (15 minutes)

  • Cook the Onions and Garlic: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until translucent, about 4-5 minutes. Add minced garlic and cook for another minute until fragrant.
  • Combine Ingredients: In a large bowl, combine the cooked onion and garlic with ground turkey, cooked brown rice or quinoa, smoked paprika, oregano, salt, and pepper. Mix well until all ingredients are fully combined.

Step 3: Stuff the Cabbage Leaves (15 minutes)

  • Fill the Leaves: Take a cabbage leaf and place a generous scoop of the turkey mixture at the base of the leaf. Fold the sides over the filling, then roll it up tightly from the bottom to the top. Repeat this process with the remaining leaves and filling.
  • Place in Baking Dish: Arrange the stuffed cabbage rolls seam-side down in a large baking dish.

Step 4: Prepare the Smoky Tomato Sauce (10 minutes)

  • Make the Sauce: In a saucepan, heat 1 tablespoon of olive oil over medium heat. Add crushed tomatoes, tomato paste, smoked paprika, cumin, salt, and pepper. Stir to combine and let it simmer for about 10 minutes, allowing the flavors to meld together.
  • Pour Over Cabbage Rolls: Once the sauce is ready, pour it evenly over the stuffed cabbage rolls in the baking dish.

Step 5: Bake (15 minutes)

Bake: Cover the baking dish with aluminum foil and bake in a preheated oven at 375°F (190°C) for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15 minutes to let the tops brown slightly.

Step 6: Serve

Plate and Garnish: Once cooked, remove the cabbage rolls from the oven and let them cool for a few minutes. Serve warm, topped with a dollop of Greek yogurt and a sprinkle of fresh parsley or dill.

Nutritional Information

This Turkey-Stuffed Cabbage Leaves recipe is a nutritional powerhouse. Here’s a quick look at what you’ll get per serving:

  • Calories: Approximately 350
  • Protein: 30g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Fat: 12g

With a healthy balance of protein, fiber, and wholesome ingredients, this dish will not only satisfy your hunger but also keep you on track with your weight loss goals.

Why This Recipe is Ideal for Weight Loss

  • Low-Calorie: Each serving is filling yet low in calories, making it easier to maintain a calorie deficit.
  • High in Protein: The turkey provides ample protein, crucial for muscle maintenance and promoting feelings of fullness.
  • Rich in Fiber: Cabbage and brown rice/quinoa contribute to a high fiber content, which can help with digestion and keeps you feeling satisfied longer.
  • Healthy Fats: The olive oil and yogurt provide healthy fats that are essential for your overall health.

Pairing Suggestions

While these cabbage rolls are delicious on their own, you might want to consider these pairings for a complete meal:

  • Side Salad: A fresh green salad with a light vinaigrette can add a refreshing crunch to your meal.
  • Whole Grain Bread: Serve with a slice of whole grain bread to round out the meal.
  • Roasted Vegetables: Pairing the cabbage rolls with a side of roasted vegetables can enhance the meal’s flavor and nutritional value.

Storage and Meal Prep Tips

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop and can make for an even tastier meal the next day!

Meal Prep Tips:

  • Batch Cooking: Consider making a double batch. Stuffed cabbage rolls freeze well, so you can enjoy them later. Just thaw and reheat before serving.
  • Customize the Filling: Feel free to swap out ingredients based on your preferences. You can add different spices, vegetables, or even beans for variety.

Tips for Success

  • Choose the Right Cabbage: Look for a fresh, firm head of cabbage. Savoy cabbage can also be a great alternative for a slightly softer leaf.
  • Don’t Overfill: Be careful not to overstuff the cabbage leaves, as they can tear and make the cooking process messy.
  • Experiment with Sauces: While the smoky tomato sauce is delicious, feel free to experiment with different sauces like a spicy arrabbiata or a creamy tahini dressing.

A Delicious Journey Awaits

Cooking can sometimes feel like a chore, but with recipes like Turkey-Stuffed Cabbage Leaves with Smoky Tomato Sauce and Greek Yogurt, it transforms into a pleasurable experience.

This dish not only nourishes your body but also tantalizes your taste buds, proving that healthy eating doesn’t have to be boring.

Embrace this recipe as part of your culinary repertoire, and enjoy the journey towards a healthier you—one delicious bite at a time!