How to Prepare a Delicious Low-Calorie Cabbage Dinner
Cabbage is an underrated vegetable that’s not only delicious but also incredibly versatile. In this article, I’ll show you how to transform a humble cabbage into a delectable dinner that will tantalize your taste buds. With just a few simple ingredients and easy-to-follow steps, you’ll have a wholesome meal on the table in no time.
Ingredients
- 2.2 pounds (1 kg) of cabbage
- 7 ounces (200 g) of lean minced meat
- 3.5 ounces (100 g) of grated light cheese
- 3 potatoes, peeled and cut into cubes
- 2 small peppers, cut into cubes
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of tomato paste
- 1 teaspoon of salt
- 1 onion, chopped
- Enough chili pepper (optional)
- Black pepper, to taste
For the Béchamel Sauce:
- 2 1/2 cups (600 ml) of milk
- 2 tablespoons of flour
- 2 tablespoons of extra virgin olive oil
- 1 tablespoon of butter
- 2 cloves of garlic, crushed
- 1 teaspoon of black pepper
- 1 teaspoon of salt
Preparation Steps
Let’s dive into the cooking process step by step:
Cleaning and Cutting the Cabbage:
- Start by removing the stem from the cabbage and cutting the leaves into pieces. You can speed up the process by cutting the surface of the cabbage with a knife, similar to a chessboard.
Cooking the Minced Meat:
- Place the lean minced meat in a non-stick pan and cook until it browns. Add 2 tablespoons of extra virgin olive oil and mix well.
Adding Vegetables:
- Add the chopped onion and diced potatoes to the pan. Mix everything together, cover with a lid, and let it cook over low heat until soft.
Incorporating Cabbage and Spices:
- Add the diced peppers, tomato paste, salt, chili pepper (if using), and black pepper to the pan. Stir to combine the ingredients.
Cooking the Cabbage:
- Add half of the cabbage, mix well, pour in hot water, cover, and let it cook until the cabbage is tender. Then add the remaining cabbage and continue cooking until softened.
4. Making the Béchamel Sauce
Now, let’s prepare the creamy béchamel sauce:
Creating the Roux:
- In a separate pan, melt the butter and add extra virgin olive oil and flour. Stir until golden brown.
Adding Aromatics and Milk:
- Add crushed garlic cloves to the pan, followed by milk. Stir continuously until the sauce thickens.
Seasoning:
- Season the sauce with salt, black pepper, and nutmeg if desired. Let it cook for a few more minutes before turning off the heat.
5. Assembling the Dish
Here comes the fun part! Let’s put everything together:
Greasing the Baking Dish:
- Grease a glass baking dish with a drizzle of extra virgin olive oil.
Layering Ingredients:
- Spread the minced meat and sautéed cabbage in the baking dish. Pour the béchamel sauce over the top and sprinkle with grated cheese.
6. Cooking in the Oven
Pop the dish into a preheated oven at 200°C and bake until golden brown, usually around 10-15 minutes. Allow it to settle for a moment before serving.
7. Serving Suggestions
This cabbage dinner pairs perfectly with a side salad or crusty bread. Serve it hot and watch as everyone digs in!
8. Nutritional Information
Each serving of this delicious cabbage dinner contains only 260 calories, making it a guilt-free option for any meal.