Eastern European · dinner
Stuffed Cabbage Rolls with Pork and Cauliflower Rice
Video by Blondelish on YouTube · Open on YouTube
- Keto (8.9 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Pork, cauliflower rice and cheddar rolled in cabbage and baked in a creamy tomato sauce: about 24 g protein and 9 g net carbs a serve, 63% of the energy from fat, and rich in vitamins K and C and selenium.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Two-thirds fill a large pot with water, add the vinegar and 1 tbsp salt and boil. Remove the outer leaves and core and simmer the cabbage 5 minutes a side, loosening the leaves. Keep 2 cups of the water, drain, cool and peel off the leaves. 0:45
- Sauce: soften the onion and carrot in half the oil for 3–4 minutes, then stir in the crushed tomatoes, cream, oregano and salt and simmer until bubbly. 1:48
- Pulse the cauliflower florets in a food processor (or grate them) into rice-sized pieces. 2:27
- Mix the pork, cauliflower rice, egg, cheddar, salt, pepper and ½ cup of the sauce. Shave the thick stem of each leaf flat, put about 2 tbsp filling at the stem end, fold in the sides and roll up. 3:10
- Pack the rolls seam-side down in a Dutch oven, pour over the remaining sauce and about 1 cup of the cabbage water. Cover and bake at 350 °F (180 °C) for 1¼–1½ hours, adding more water halfway if it looks dry. 4:03
Tip. Instead of boiling, you can freeze the cored cabbage overnight and thaw it — the leaves then peel off easily. The cook also simmers them on the stove for about an hour, or slow-cooks them 8 hours on low.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 10%
- Protein 26%
- Fat 64%
Fits keto: 8.9 g net carbs a serve, with 64% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High83%
99 µg a serve, mostly from cabbage (90%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High68%
61 mg a serve, mostly from cabbage (70%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High50%
28 µg a serve, mostly from ground pork (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High31%
0.5 mg a serve, mostly from ground pork (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High28%
3.1 mg a serve, mostly from ground pork (67%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High23%
0.6 µg a serve, mostly from ground pork (62%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High21%
187 µg a serve, mostly from carrot (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High21%
84 µg a serve, mostly from cabbage (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source16%
205 mg a serve, mostly from cheddar cheese (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source15%
710 mg a serve, mostly from ground pork (33%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source13%
2.4 mg a serve, mostly from ground pork (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source11%
48 mg a serve, mostly from ground pork (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source10%
1.5 mg a serve, mostly from crushed tomatoes (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source10%
0.2 g a serve, mostly from ground pork (29%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin D3%
0.6 µg a serve, mostly from ground pork (51%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Blondelish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.