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Cabbage Roll

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Cabbage Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 2 large cabbage leaves

  • 1 large cabbage leaf, shredded or chopped

  • ¼ tsp onion powder or to taste

  • ¼ tsp garlic powder or to taste

  • ¼ tsp Chinese Five Spice (sodium-free) or to taste

  • 4½ oz cooked chicken or shrimp, chopped

  • ½ cup cooked brown rice

Instructions:

  1. Steam cabbage leaves over boiling water for 10 minutes. When done they should be soft and pliable but not falling apart, so you may need to adjust the time accordingly.

  2. While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.

  3. Mix together thoroughly.

  4. Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.

  5. Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.

  6. Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.

  7. Do this for both leaves.

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Stuffed Chicken Roll

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Stuffed Chicken Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. boneless, skinless chicken breast*

  • ½ lb raw spinach or
    ½ cup frozen spinach, thawed

  • ¼ cup onions, diced

  • ¼ cup mushrooms, sliced

  • ½ garlic clove, minced

  • juice of ½ lemon

  • 1 melba toast round

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) **

  • ⅓ cup cooked brown rice

Instructions:

  1. Preheat oven to 350 °.

  2. Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.

  3. In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.

  4. Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.

  5. Place in a baking dish with the seam side down.

  6. Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.

  7. Pour the broth into the bottom of the pan.

  8. Bake for 30 minutes or until the chicken juices run clear.

  9. Remove from the oven and let rest for 5 minutes.

  10. Serve on a plate over the cooked brown rice.

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