Cabbage Roll Casserole Meal Prep ( Good For Weight oss )
Cabbage Roll Casserole is a hearty and comforting dish that brings all the flavors of traditional cabbage rolls without the fuss of rolling and stuffing. This meal prep-friendly version is perfect for busy weeks, offering a nutritious and delicious option that can be easily reheated. Packed with ground meat, rice, and tender cabbage, and smothered in a savory tomato sauce, this casserole is sure to become a family favorite.
Cabbage Roll Casserole is a simplified version of the classic cabbage rolls, capturing the essence of this beloved dish in a convenient, casserole form. This recipe is perfect for meal prep enthusiasts who are looking for a hearty, nutritious, and flavorful dish that can be prepared in advance and enjoyed throughout the week. The combination of ground meat, rice, and cabbage, all baked together in a rich tomato sauce, creates a satisfying meal that’s easy to portion out and reheat.
Not only is this casserole delicious, but it’s also packed with nutrients. Cabbage is a great source of vitamins C and K, while the ground meat and rice provide protein and carbohydrates to keep you energized. The tomato sauce adds a dose of lycopene, an antioxidant with numerous health benefits. This balanced meal is perfect for lunch or dinner and can be paired with a simple salad or steamed vegetables for a complete meal.
What to Look Forward To
When you make Cabbage Roll Casserole, you can look forward to a dish that’s easy to prepare and packed with comforting flavors. The tender cabbage, seasoned ground meat, and fluffy rice come together beautifully, while the tomato sauce ties everything together with its rich, savory taste. This casserole is perfect for meal prep, as it holds up well in the refrigerator and can be reheated without losing its deliciousness. You’ll have a wholesome, homemade meal ready to go whenever you need it.
Tools to Use
To make Cabbage Roll Casserole, you’ll need:
- Large skillet or frying pan: For browning the meat and cooking the onions.
- Large pot: For blanching the cabbage.
- 9×13 inch baking dish: For assembling and baking the casserole.
- Mixing bowls: For combining the ingredients.
- Knife and cutting board: For chopping the vegetables.
- Aluminum foil: For covering the casserole while baking.
- Measuring cups and spoons: For precise measurements.
Ingredients
For the Casserole:
- 1 pound ground beef or ground turkey
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 medium head of cabbage, chopped
- 1 cup uncooked white rice
- 2 cups tomato sauce
- 1 can (14.5 ounces) diced tomatoes
- 1 cup beef or chicken broth
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 cups shredded mozzarella cheese (optional)
Instructions
Step 1: Prepare the Cabbage
- Preheat your oven to 375°F (190°C).
- Bring a large pot of water to a boil. Add the chopped cabbage and blanch for about 3-4 minutes until slightly tender. Drain and set aside.
Step 2: Cook the Meat and Rice
- In a large skillet or frying pan, cook the ground beef or turkey over medium heat until browned. Drain any excess fat.
- Add the chopped onion and minced garlic to the skillet. Cook until the onion is translucent and the garlic is fragrant.
- Stir in the uncooked rice, tomato paste, Worcestershire sauce, paprika, dried oregano, salt, and pepper. Cook for a few more minutes until everything is well combined.
Step 3: Assemble the Casserole
- In a large mixing bowl, combine the cooked meat and rice mixture with the blanched cabbage.
- In another bowl, mix together the tomato sauce, diced tomatoes, and broth.
- Spread half of the tomato mixture on the bottom of a 9×13 inch baking dish.
- Layer the meat, rice, and cabbage mixture over the tomato sauce.
- Pour the remaining tomato mixture over the top of the casserole, spreading it evenly.
Step 4: Bake the Casserole
- Cover the baking dish with aluminum foil and bake in the preheated oven for 1 hour.
- Remove the foil and sprinkle the shredded mozzarella cheese on top (if using). Bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
Step 5: Serve and Store
- Let the casserole cool slightly before serving. Portion out into individual meal prep containers for easy reheating throughout the week.
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Cabbage Roll Casserole Meal Prep
Equipment
- Large skillet or frying pan: For browning the meat and cooking the onions.
- Large pot: For blanching the cabbage.
- 9×13 inch baking dish: For assembling and baking the casserole.
- Mixing bowls: For combining the ingredients.
- Knife and cutting board: For chopping the vegetables.
- Aluminum foil: For covering the casserole while baking.
- Measuring cups and spoons: For precise measurements.
Ingredients
- For the Casserole:
- 1 pound ground beef or ground turkey
- 1 large onion chopped
- 3 cloves garlic minced
- 1 medium head of cabbage chopped
- 1 cup uncooked white rice
- 2 cups tomato sauce
- 1 can 14.5 ounces diced tomatoes
- 1 cup beef or chicken broth
- 2 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 2 cups shredded mozzarella cheese optional
Instructions
- Step 1: Prepare the Cabbage
- Preheat your oven to 375°F (190°C).
- Bring a large pot of water to a boil. Add the chopped cabbage and blanch for about 3-4 minutes until slightly tender. Drain and set aside.
- Step 2: Cook the Meat and Rice
- In a large skillet or frying pan, cook the ground beef or turkey over medium heat until browned. Drain any excess fat.
- Add the chopped onion and minced garlic to the skillet. Cook until the onion is translucent and the garlic is fragrant.
- Stir in the uncooked rice, tomato paste, Worcestershire sauce, paprika, dried oregano, salt, and pepper. Cook for a few more minutes until everything is well combined.
- Step 3: Assemble the Casserole
- In a large mixing bowl, combine the cooked meat and rice mixture with the blanched cabbage.
- In another bowl, mix together the tomato sauce, diced tomatoes, and broth.
- Spread half of the tomato mixture on the bottom of a 9×13 inch baking dish.
- Layer the meat, rice, and cabbage mixture over the tomato sauce.
- Pour the remaining tomato mixture over the top of the casserole, spreading it evenly.
- Step 4: Bake the Casserole
- Cover the baking dish with aluminum foil and bake in the preheated oven for 1 hour.
- Remove the foil and sprinkle the shredded mozzarella cheese on top (if using). Bake for an additional 15-20 minutes, or until the cheese is melted and bubbly.
- Step 5: Serve and Store
- Let the casserole cool slightly before serving. Portion out into individual meal prep containers for easy reheating throughout the week.
Tips for Cooking
- Blanch the Cabbage: Blanching the cabbage helps to soften it and makes it easier to layer in the casserole.
- Cook the Rice: Cooking the rice with the meat ensures it absorbs all the flavors and cooks evenly in the casserole.
- Use a Deep Dish: A deep baking dish is ideal for this recipe to accommodate all the layers and prevent overflow.
- Add Cheese: For an extra layer of flavor, add shredded mozzarella cheese on top of the casserole during the last few minutes of baking.
Why You Should Try This Recipe
Cabbage Roll Casserole is a wonderful recipe that combines the hearty flavors of traditional cabbage rolls with the convenience of a casserole. It’s easy to prepare, nutritious, and perfect for meal prep. The combination of tender cabbage, savory meat, and fluffy rice all baked together in a rich tomato sauce makes for a comforting and satisfying meal. This dish is also versatile and can be adjusted to suit your taste preferences. Whether you’re looking for a quick weeknight dinner or a make-ahead meal for busy days, this casserole is sure to become a favorite in your recipe collection.
Enjoy the comforting flavors of Cabbage Roll Casserole, a perfect meal prep dish that’s easy to make and packed with nutrition. This hearty and delicious casserole offers all the flavors of traditional cabbage rolls in a convenient, easy-to-prepare format. Whether you’re making it for dinner tonight or prepping meals for the week, this casserole is sure to satisfy and delight. Try it out and enjoy a wholesome, homemade meal that’s ready whenever you are!
