These Cabbage Rolls with Chicken and Vegetable Filling are a healthy and flavorful dish that combines tender cabbage leaves with a savory filling made from lean chicken breast, onions, mushrooms, carrots, and spices. The dish is steamed to perfection, allowing the flavors to meld together while keeping the ingredients moist and tender. This recipe is light, yet satisfying, and is perfect for a nutritious meal that can be served as an appetizer or main course.
Preparation, Cooking, and Total Times:
- Preparation Time: 15 minutes
- Cooking Time: 15 minutes (steaming)
- Total Time: 30 minutes
- Servings: 4 servings
- Cuisine: Healthy, Comfort Food
Ingredients:
- 6 cabbage leaves
- 250g chicken breast
- 30g onion
- 20g mushrooms
- 40g carrots
- 1/6 tsp black pepper
- 1/2 tsp seasoning powder
- 1/4 tsp salt
Step-by-Step Cooking Directions:
1. Prepare the Cabbage:
- Bring a pot of water to a boil. Once boiling, place the cabbage leaves into the water and boil for 1-2 minutes. This softens the leaves and makes them easier to roll later.
- After boiling, remove the cabbage leaves from the water and set them aside to cool. Once cool, cut them into rectangular pieces that will be used to roll the filling.
2. Prepare the Chicken and Vegetables:
- Chop the chicken breast into small pieces, then place it in a blender or food processor to chop finely.
- Finely chop the onion and mushrooms, then add them to the blender with the chicken.
- Grate the carrots into small strips, then chop them further into small pieces and add them to the blender.
3. Season the Mixture:
- Once all the ingredients are blended, drizzle the mixture with the following seasonings:
- 1/6 tsp black pepper
- 1/2 tsp seasoning powder
- 1/4 tsp salt
- Mix well to combine all the ingredients thoroughly, ensuring that the flavors are evenly distributed.
4. Assemble the Cabbage Rolls:
- Take each cabbage leaf and place a spoonful of the prepared filling in the center of the leaf.
- Roll the cabbage leaf around the filling, folding in the sides to form a neat roll. Repeat this process for all the cabbage leaves and filling.
5. Steam the Rolls:
- Arrange the cabbage rolls in a steamer or a steaming tray, ensuring they are stacked neatly.
- Steam for 10 minutes, allowing the cabbage rolls to cook through and the flavors to meld together.
6. Serve:
- After steaming, remove the rolls from the steamer and place them on a serving plate. The cabbage rolls will be soft, flavorful, and tender.
- Serve the cabbage rolls as a main dish, or pair them with a light salad or steamed vegetables for a complete meal.
Serving Suggestions:
-
With a Side Salad:
Serve these cabbage rolls with a green salad dressed with a light vinaigrette or a side of steamed vegetables to balance the meal. -
As a Light Main Course:
Enjoy these cabbage rolls as a healthy main course, packed with lean protein and fresh vegetables. -
With Dipping Sauce:
You can serve these cabbage rolls with a tangy yogurt-based sauce or a tomato salsa for extra flavor. -
Serve with Rice or Quinoa:
These cabbage rolls pair wonderfully with rice, quinoa, or couscous for a more filling meal.
Health Benefits:
-
Low in Calories:
This dish is low in calories, especially with the use of lean chicken breast and cabbage as the main ingredients. It’s perfect for a light, healthy meal. -
High in Protein:
The chicken breast provides a high amount of protein, which is essential for muscle repair, immune function, and overall energy. -
Rich in Vegetables:
The addition of carrots, mushrooms, and onions provides important vitamins, minerals, and fiber, supporting digestive health and immune function. -
Good for Weight Management:
This dish is full of nutrient-dense ingredients that help keep you full and satisfied without being calorie-dense, making it great for those looking to maintain a healthy weight.
Cooking Tips:
-
Don’t Overfill the Cabbage Leaves:
When filling the cabbage leaves, don’t overstuff them, as it may be difficult to roll them tightly. A small spoonful of filling is usually enough. -
Use a Sharp Knife:
When chopping the vegetables and chicken, use a sharp knife to ensure clean cuts, especially when chopping the chicken into small pieces for blending. -
Optional Sautéing:
If you prefer a more robust flavor, you can sauté the onions and mushrooms before adding them to the blender, which will bring out their sweetness and umami flavor. -
Check the Texture:
Ensure that the filling has a good texture. If it’s too dry, add a bit of water or broth to make it easier to roll. If it’s too wet, you can add a little more seasoning powder or grated bread to absorb the moisture.
Variations to Try:
-
Vegetarian Version:
For a vegetarian option, swap the chicken for tofu or a mixture of lentils and vegetables like spinach or sweet potatoes. -
Spicy Version:
Add a bit of cayenne pepper or chili flakes to the filling for a spicier kick. -
Herbed Version:
Add some fresh herbs like thyme, oregano, or basil to the filling for extra flavor. -
Asian-Inspired Version:
Try using ginger, soy sauce, and sesame oil in the filling for an Asian-inspired cabbage roll.
Conclusion:
These Cabbage Rolls with Chicken and Vegetable Filling are a delicious and healthy meal option. The tender cabbage wraps the flavorful filling, creating a satisfying and nutritious dish. Whether you’re serving them for a weeknight dinner or a special occasion, these rolls are sure to impress. With their versatility, you can easily customize the filling to suit your preferences and dietary needs. Enjoy this light and flavorful dish, packed with lean protein, fresh vegetables, and bold spices!
Frequently Asked Questions (FAQs):
-
Can I use ground chicken instead of diced chicken breast?
Yes, you can use ground chicken if you prefer a finer texture in the filling. -
Can I make this dish ahead of time?
Yes, you can prepare the cabbage rolls ahead of time and store them in the refrigerator. Just steam them right before serving. -
How do I store leftovers?
Leftover cabbage rolls can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in the steamer or microwave. -
Can I freeze these cabbage rolls?
Yes, you can freeze the uncooked cabbage rolls. After assembling, place them in a freezer-safe container and freeze for up to 2 months. Steam them from frozen, adding a few extra minutes to the cooking time. -
Can I add more vegetables to the filling?
Yes, feel free to add other vegetables like spinach, bell peppers, or zucchini to the filling for extra flavor and nutrition. -
What kind of cabbage should I use?
Use green cabbage for this recipe. The leaves are sturdy enough to hold the filling and roll well. -
Can I make this dish vegetarian?
Yes, you can substitute the chicken with tofu, tempeh, or lentils for a vegetarian version. -
Can I steam the cabbage rolls without a steamer?
Yes, if you don’t have a steamer, you can use a large pot with a steaming rack or a colander placed over simmering water. -
What can I serve this dish with?
This dish pairs well with a side salad or a simple yogurt dip for extra flavor. -
How do I make the filling more flavorful?
Add more spices like cumin, paprika, or curry powder, or even fresh herbs like dill or oregano to the filling for added depth of flavor.