Healthy Low-Carb Chinese Cabbage Rolls

Ingredients

For the Rolls:

• 11 large Chinese cabbage (Napa cabbage) leaves
• 2-3 large eggs, beaten
• 350g (12.3 oz) ground chicken
• 1 medium onion, finely diced
• 1 red bell pepper, finely chopped
• 30g (1 oz) hard cheese, grated (such as Parmesan or Gruyere)
• 2 cloves garlic, minced
• 2 green onions, finely chopped
• Fresh parsley, chopped
• 3 tablespoons olive oil
• Salt and black pepper to taste

For the Yogurt Sauce:

• 3 tablespoons Greek yogurt
• 3 cherry tomatoes, finely diced
• Fresh dill, chopped
• 1 clove garlic, minced
• Salt to taste

Instructions

Preparing the Cabbage

1. Carefully separate 11 large leaves from the Chinese cabbage head
2. Wash and pat dry the leaves
3. Heat olive oil in a large non-stick pan over medium heat
4. Fry each cabbage leaf for 30 seconds per side until slightly softened
5. Set aside on paper towels to drain excess oil

Preparing the Filling

1. Heat 1 tablespoon olive oil in a large skillet over medium heat
2. Sauté diced onion until translucent (3-4 minutes)
3. Add minced garlic and cook for 30 seconds
4. Add ground chicken and break it up with a spatula
5. Add chopped bell pepper
6. Season with salt and black pepper
7. Cook for 10-12 minutes until chicken is fully cooked
8. Remove from heat and let cool slightly
9. Mix in grated cheese, chopped green onions, and parsley

Assembly

1. Beat eggs in a shallow dish with a pinch of salt and pepper
2. Place a cooled cabbage leaf on a clean surface
3. Add 2-3 tablespoons of filling near the stem end
4. Fold in sides and roll up tightly
5. Dip each roll in beaten egg mixture
6. Heat remaining olive oil in a pan over medium heat
7. Fry rolls seam-side down first until golden brown
8. Turn carefully and brown all sides

Yogurt Sauce

1. Mix Greek yogurt with diced cherry tomatoes
2. Add minced garlic and chopped dill
3. Season with salt to taste
4. Stir well and refrigerate until serving

Timing

• Prep Time: 25 minutes
• Cook Time: 30 minutes
• Total Time: 55 minutes

Nutritional Information

(Per serving – 2 rolls)

• Calories: 245
• Protein: 22g
• Fat: 15g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g

Cooking Tips and Tricks

• Blanch cabbage leaves in hot water for 1 minute if they’re too stiff to roll
• Don’t overfill the rolls to prevent bursting during cooking
• Use a toothpick to secure rolls if needed
• Pat the cabbage leaves dry thoroughly to ensure proper browning
• Let the filling cool slightly before rolling to prevent the leaves from becoming soggy

Variations and Substitutions

• Replace ground chicken with turkey, pork, or beef
• Use different cheese varieties like mozzarella or feta
• Substitute Greek yogurt with sour cream for the sauce
• Add mushrooms or grated carrots to the filling
• Use savoy cabbage instead of Chinese cabba

Healthy Low-Carb Chinese Cabbage Rolls