Fat-Free Cabbage-Rice Casserole: A Healthy and Flavorful Dish
Are you looking for a guilt-free, healthy recipe that’s both filling and full of vibrant flavors? This Fat-Free Cabbage-Rice Casserole is the perfect solution. With no added fats (except for an optional sprinkle of Parmesan cheese), this dish is incredibly low in cholesterol and rich in nutrients, thanks to the combination of cabbage, carrots, and tomatoes. It’s an ideal choice for anyone following a low-fat, lactose-free, or healthy eating plan. Plus, it’s easy to make and perfect for meal prep! Whether you’re hosting a gathering or preparing a wholesome family meal, this casserole is sure to satisfy everyone at the table.
This recipe comes together beautifully, with layers of shredded cabbage, rice, and a tangy tomato sauce. It’s a comforting yet light dish, packed with flavor and nutrition. Serve it alongside any protein or enjoy it on its own as a nutritious main course.
Why You’ll Love This Recipe
- Fat-Free: This casserole is naturally fat-free, making it perfect for those looking to cut back on fat while still enjoying a hearty meal.
- Lactose-Free: It contains no dairy products, so it’s perfect for lactose-intolerant individuals.
- Low in Protein and Cholesterol: With only 5.7 grams of protein per serving, it’s great for those following a low-protein diet or watching their cholesterol intake.
- Packed with Vegetables: The cabbage and carrots bring in a healthy dose of fiber, vitamins, and minerals.
- Versatile: Add your favorite spices or even a sprinkle of Parmesan for a cheesy finish.
Recipe Overview
| Preparation Time | 25 minutes |
|---|---|
| Cooking Time | 1 hour 30 minutes |
| Total Time | 1 hour 55 minutes |
| Yield | Serves 8 |
| Calories per Serving | 281 |
| Recipe Category | Greens |
| Keywords | Vegetable, Lactose-Free, Low Protein, Low Cholesterol, Healthy, Oven, < 4 Hours |
Ingredients
| Ingredient | Quantity |
|---|---|
| Onion (chopped) | 1 medium |
| Garlic (minced) | 1-2 cloves |
| Cabbage (shredded) | 7 cups |
| Carrots (chopped) | 3 medium |
| Green Bell Pepper (chopped) | 1 medium |
| Diced Tomatoes (canned) | 1 can (14.5 oz) |
| Tomato Juice | 1 1/2 cups |
| Brown Sugar | 2 tablespoons |
| White Vinegar | 1/2 tablespoon |
| Dijon Mustard | 1/2 tablespoon |
| Whole Tomatoes (optional, chopped) | 1-2 medium |
| Parmesan Cheese (optional, grated) | 1/4 cup |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 281 kcal |
| Fat | 0.8 g |
| Saturated Fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 556.7 mg |
| Carbohydrates | 65.1 g |
| Fiber | 6.2 g |
| Sugar | 26.3 g |
| Protein | 5.7 g |
Instructions
-
Preheat Your Oven
Begin by setting your oven to 350°F (175°C). This temperature will allow the casserole to cook evenly and ensure all the flavors meld together perfectly. -
Prepare the Casserole Dish
Grease a casserole dish large enough to hold at least 16 cups. If you don’t have one large dish, you can use two smaller casseroles. A small-size roaster is an excellent option for this recipe. -
Layer the Onions and Garlic
Place the chopped onions and minced garlic at the bottom of the greased casserole dish. This will provide a flavorful base for the casserole, infusing the other ingredients with a savory aroma as they cook. -
Shred the Cabbage
Using a sharp knife or a food processor, shred the cabbage until you have about 7 cups. Cabbage is the main vegetable in this dish, providing both flavor and texture. Once shredded, add it to a large mixing bowl. -
Prepare the Other Vegetables
Chop the carrots, green bell pepper, and any other vegetables you are using, such as whole tomatoes (if desired). Add them to the bowl with the cabbage. The carrots add a touch of sweetness, while the bell pepper gives the dish a crisp texture. -
Mix the Tomato Sauce
In a separate bowl, combine the diced tomatoes (with their juice), tomato juice, brown sugar, white vinegar, Dijon mustard, salt, and pepper. Stir well until all the ingredients are thoroughly mixed. The tomato juice and vinegar will provide the tangy flavor, while the brown sugar balances the acidity. -
Combine Everything
Pour the tomato mixture into the bowl with the cabbage and vegetables. Gently fold the ingredients together, ensuring that everything is evenly coated with the sauce. This step is essential for ensuring the flavors meld during baking. -
Transfer to Casserole Dish
Carefully transfer the vegetable mixture to the prepared casserole dish on top of the onions and garlic. Do not stir the ingredients once they are in the dish. The goal is to keep the layers intact, as they will cook down during baking. -
Cover and Bake
Cover the casserole dish with a lid or aluminum foil and bake it in the preheated oven for 1 hour and 30 minutes. This cooking time allows the cabbage to soften and the rice to cook through. -
Stir Periodically
After the initial 1 1/2 hours, check the casserole every 30 minutes. Stir it well to ensure the cabbage is tender and the rice is fully cooked. The casserole should have a soft, stew-like consistency when done. -
Add Fresh Tomatoes (Optional)
If you’re using fresh tomatoes, chop them up and add them to the casserole after the final stir. This will provide a fresh, juicy burst of flavor to the dish. -
Finish with Parmesan (Optional)
For a cheesy flavor, sprinkle 1/4 cup of grated Parmesan cheese over the top of the casserole just before serving. This step is optional but adds a wonderful, savory depth to the dish. -
Serve and Enjoy
Once everything is cooked and ready, serve the casserole warm as a main dish or a side. This casserole pairs wonderfully with grilled chicken, fish, or tofu, but it can also be enjoyed as a stand-alone vegetarian meal.
Tips and Variations
- Spicy Kick: For a little heat, add some cayenne pepper or dried chili flakes to the tomato sauce mixture. Adjust to your desired spice level.
- Vegan Option: Omit the Parmesan cheese for a completely vegan dish, or substitute with a dairy-free cheese alternative if you prefer.
- Add Beans: To increase the protein content, you can add a can of black beans or chickpeas to the casserole mixture.
- Rice Alternatives: Feel free to substitute the rice with quinoa or cauliflower rice for a lower-carb option.
This Fat-Free Cabbage-Rice Casserole is a comforting, flavorful dish that’s not only healthy but also incredibly satisfying. With simple ingredients, minimal prep, and maximum flavor, it’s the perfect addition to any dinner table. Try it out and see just how delicious fat-free cooking can be!
For more healthy, low-fat recipes like this one, visit Love With Recipes.
