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Turkey-Stuffed Cabbage Rolls with a Light Tomato Broth – A Juicy Weight Loss Recipe

Last Updated on January 12, 2025 by Arif Chowdhury

Are you searching for a comforting yet healthy meal that feels like a warm hug on a plate? Look no further than turkey-stuffed cabbage rolls with a light tomato broth!

This dish is not only hearty and satisfying but also packed with nutrients that can help you stay on track with your weight loss goals.

With the perfect blend of lean turkey, vegetables, and a tangy broth, these cabbage rolls are sure to become a favorite in your kitchen.

The Benefits of Cabbage

Cabbage is often underrated in the vegetable world, but it deserves a spotlight. One cup of cooked cabbage contains only about 33 calories and is an excellent source of Vitamin K and C.

It’s also rich in fiber, which aids digestion and promotes a feeling of fullness. According to studies, high-fiber diets are associated with lower body weight and reduced risk of obesity. So, incorporating cabbage into your meals can be a smart choice for your health!

Why Turkey?

Ground turkey is a fantastic alternative to higher-fat meats. A 3-ounce serving of cooked ground turkey has approximately 22 grams of protein and only 7 grams of fat.

Protein is essential for building and repairing tissues, and it helps keep you satisfied longer, reducing the likelihood of snacking between meals.

In fact, research published in the American Journal of Clinical Nutrition indicates that diets high in protein can enhance weight loss.

Recipe Overview

Before we dive into the cooking process, here’s a quick summary of what you’ll be making:

  • Main Dish: Turkey-Stuffed Cabbage Rolls
  • Broth: Light Tomato Broth
  • Servings: 4
  • Total Cooking Time: Approximately 1 hour and 30 minutes

Ingredients

For the Cabbage Rolls:

  • 1 large head of green cabbage
  • 1 pound ground turkey
  • 1 cup cooked brown rice (or quinoa for a gluten-free option)
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 egg, lightly beaten
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup shredded carrots (optional for added nutrition)

For the Light Tomato Broth:

  • 1 can (14.5 oz) diced tomatoes (with juice)
  • 2 cups low-sodium chicken or vegetable broth
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Step-by-Step Cooking Instructions

Now that we have our ingredients ready, let’s get started on these delicious cabbage rolls!

Step 1: Prepare the Cabbage (15 minutes)

  • Bring a large pot of water to a boil.
  • Remove the core from the cabbage and gently place the whole head into the boiling water. Boil for about 2-3 minutes, until the outer leaves start to soften.
  • Carefully peel off 8-10 leaves and set them aside to cool. Return the cabbage to the pot and continue boiling until you can easily peel off more leaves.
  • Once you have enough leaves, let them cool completely before handling.

Step 2: Make the Filling (15 minutes)

  • In a large bowl, combine the ground turkey, cooked brown rice, chopped onion, minced garlic, beaten egg, dried oregano, salt, black pepper, and shredded carrots (if using).
  • Mix until just combined; be careful not to over-mix, as this can make the filling tough.

Step 3: Assemble the Cabbage Rolls (20 minutes)

  • Take one cabbage leaf and place about 1/4 cup of the turkey filling in the center.
  • Fold the sides of the leaf over the filling, then roll from the bottom up to encase the filling completely. Repeat this process until all leaves and filling are used.
  • You may have extra filling; feel free to shape it into small meatballs for extra bites!

Step 4: Prepare the Tomato Broth (10 minutes)

  • In a large pot, heat the olive oil over medium heat. Add the diced tomatoes (with their juice), chicken or vegetable broth, dried basil, dried thyme, salt, and pepper.
  • Bring the mixture to a simmer and let it cook for about 5 minutes to let the flavors meld together.

Step 5: Cook the Cabbage Rolls (30 minutes)

  • Carefully place the cabbage rolls seam-side down into the simmering broth. If you have leftover filling or meatballs, add them in too!
  • Cover the pot and let them simmer for about 25-30 minutes, or until the turkey is cooked through and the cabbage is tender.

Serving Suggestions

Once your turkey-stuffed cabbage rolls are cooked, it’s time to serve! Ladle the light tomato broth into bowls and place a few cabbage rolls in each.

You can garnish with fresh parsley or a sprinkle of Parmesan cheese if you like. Enjoy this comforting dish with a side salad or some whole-grain bread for a complete meal.

Nutritional Value

One serving of turkey-stuffed cabbage rolls with a light tomato broth offers a well-rounded meal with approximately:

  • Calories: 300-350 (depends on the amount of oil and cheese used)
  • Protein: 25g
  • Carbohydrates: 35g
  • Fat: 10g

This dish keeps you satisfied while supporting your weight loss journey!

Tips for Success

  • Make It Ahead: These cabbage rolls can be made in advance and stored in the fridge for up to 3 days. Just reheat gently in the broth when you’re ready to eat.
  • Customize the Filling: Feel free to add other veggies to the filling, such as chopped bell peppers or zucchini, for additional flavor and nutrients.
  • Freeze for Later: If you want to make a big batch, these cabbage rolls freeze well. Just ensure they’re stored in airtight containers.

The Versatility of Cabbage Rolls

Cabbage rolls are incredibly versatile. You can switch up the filling based on what you have on hand. Ground chicken, beef, or even lentils can be used for a vegetarian version.

The tomato broth can also be adjusted; try adding some spices like cumin or paprika for a different flavor profile.

Conclusion

Turkey-stuffed cabbage rolls with a light tomato broth are a comforting, satisfying option that proves healthy eating can be delicious.

This recipe is a wonderful way to embrace nutritious ingredients while enjoying a meal that feels like a treat. Whether you’re prepping for a busy week or looking for a cozy dinner, these cabbage rolls are a fantastic choice.

So roll up your sleeves and give this recipe a try—your taste buds and waistline will thank you!