CABBAGE CASSEROLE.
- Angelique Williams.
- Jun 18, 2017
- 2 min read
Click picture to print.
Looking for something yummy, filling and full of nutrients for dinner?
Look no further than this tasty hunger buster of a meal. Freezes well and is actually not to bad to eat cold, for when your gnarly hungry and can't wait to heat it up.
Ingredients:
800g Green cabbage shredded.
1kg Lean beef mince.
400g Tin tomatoes.
1 Teaspoon coarsely cracked pepper.
5 Shallots.
3 Massel 7's beef stock cubes.
20g Mixed herbs.
2 Cloves of garlic.
10g Psyllium husks. If you don't want it juicy.
Small amount coconut oil or your choice of cooking oil.
1Cup Grated cheese.
Instructions:
Dice onion and cook coconut oil until transparent.
Add garlic and mixed herbs, stock cubes and mince. Cook until brown, making sure to keep mince separated and not in big lumps. Pour off excess beef juices and put in freezer for stock.
In another bowl place tin tomatoes, psyllium husks(optional) and pepper mix and set aside.
Slice cabbage as thin as possible and layer casserole dish with cabbage.
Top with mince mixture and then top with tomatoes mixture.
Continue layering until all mixes are use up
Bake in 150○ for 1 hour and 30 minutes.
Once cooked, top with your choice of cheese and grill until brown. Serve.
You can add rice if you want but low carb is my choice if you add rice add it to the tomatoes mix about 1 cup. This is a juicy dish I love its stodgy feel and the psyllium helps to not make it so juicy. I actually don't add the psyllium husks as I like the extra juice but if it's not your thing, by all means add the psyllium.
A 200g serve will give you:
714kj Protein Fat S.Fat Carbs Sodium
170cal 22.7g 6.8g 3.6g 3.4g 144mg
Onions and garlic are a great source of inulin which is the type of fibre we can digest. They provide our gut with a food source as such, to make our own gut flora and are prebiotics.
Cabbage, also high in fiber is part of the cruciferous (sulfur-containing) family and contains vitamins C, E, K, folate and is rich in carotenoids which are powerful antioxidants.
Tomatoes are high in antioxidants and Vitamin C.
This is a perfect winter warmer food and one to help keep your nutrition up if you are suffering from a cold or flu.
FOOD PREP TIP: Slice up the whole cabbage and place the left over uncooked in the freezer you can then add it to any meal when time is short.
Updated 7/7/17
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