Salmon and Wild Rice Stuffed Cabbage

“I serve the stuffed cabbage rolls with steamed edamame and a tarragon dipping sauce, to make a meal high in protein, fiber, and flavor while low in saturated fat, and without a fishy aftertaste,” says Registered Dietitian and CIA Associate Professor Jennifer Stack. “I designed this recipe for people like me, who are not fond of fish but want the health benefits it provides. These stuffed cabbage rolls look so good and are so tasty, they tempt even non-seafood lovers.”

A good time-saving practice for this recipe and other dishes like this one is to keep some wild rice handy and cooked barley in small portions in the freezer to just grab and use. You can also substitute rinsed, canned salmon in place of fresh salmon if you don’t have the chance to get to a fish market.

The following recipe is from Jennifer Stack’s new book, The CIA’s The Diabetes-Friendly Kitchen (Wiley, 2012).

Salmon and Wild Rice Stuffed Cabbage Rolls

(Makes 4 servings)
Salmon and Wild Rice Stuffed Cabbage Rolls, Edamame, and Tarragon Dipping Sauce

Ingredients

Directions

  1. Preheat oven to 350°F.
  2. Bring water to a boil and remove from heat. Steep dried mushrooms for 10 minutes. Strain mushrooms and reserve steeping liquid. Chop mushrooms and set aside.
  3. Add enough water to reserved mushroom liquid to make 1 cup. Add ⅛ teaspoon of salt and bring it to a boil. Stir in barley and reduce heat to simmer. Cover and cook until barley is soft, about 25 minutes.
  4. Stir chopped soaked mushrooms into barley. Mix cooked barley with wild rice and set aside.
  5. Heat olive oil in heavy skillet over medium-high heat. Season salmon fillet with ⅛ teaspoon each of salt and pepper. Sear salmon fillet just until cooked, about 2 minutes per side. Remove skin from salmon if still on and flake fish into barley mixture. Brown fresh mushrooms in same pan. Remove mushrooms and deglaze pan with ¼ cup of wine.
  6. Add skillet liquids and mushrooms to barley mixture. Add green onions, tarragon, remaining ½ teaspoon salt, pepper, and lemon zest.
  7. Fill cabbage leaves with barley mixture and roll leaves tightly. Place rolls seam side down in baking dish.
  8. Bring chicken broth and remaining ¼ cup wine to a boil and pour over cabbage rolls. Cover with foil and bake until cabbage is soft and the broth is steaming, 20 to 25 minutes.

Nutrition Facts

PER SERVING


Calories: 384
Total fat: 15 g
Saturated fat: 3 g
Carbohydrate: 24 g
Fiber: 8 g
Protein: 24 g
Sodium: 326 mg


Recipe, photo, and video courtesy The Culinary Institute of America. All rights reserved.

Favorite Holiday Recipes from the Staff of the Post

We challenged the staff of The Saturday Evening Post to a no-holds-barred cook off of classic holiday dishes. Here are the top four recipes as chosen by our panel of all too willing editors turned tasters.


Lemon Rosemary Chicken

Lemon Rosemary Chicken
Lemon Rosemary Chicken

(Makes 8 3-ounce servings)

“Thanksgiving for a few? Give the gobbler a break with this simple and flavorful baked chicken recipe. It’s perfect when you’re only feeding part of the clan!” —Elise Lindstrom, Dietitian

Ingredients

Directions

1. Preheat oven to 350°F. Chop two sprigs of rosemary and toss in olive oil with pepper and optional salt. Brush oil mixture all over chicken, including inside.
2. Pierce lemon several times with fork then place inside chicken cavity with two whole sprigs of rosemary. Loosely tie bird closed with string.
3. Place chicken in pan, breast down. Bake in preheated oven for 30 minutes, then turn chicken over and cook for another 30 to 35 minutes. Increase temperature to 400° and cook for 20 minutes more.
4. Remove from oven and let stand 10 minutes before serving.


Per serving
Calories: 140
Total Fat: 8 g (Sat. Fat: 2.5 g)
Sodium: 330 mg
Carbohydrate: 0 g
Fiber: 0 g
Protein: 17 g
Diabetic Exchanges: 2 medium-fat


Minnesota Wild Rice Stuffing

Minnesota Wild Rice Stuffing. Photo by Elise Lindstrom.
Minnesota Wild Rice Stuffing. Photo by Elise Lindstrom.

(Makes 10 ½-cup servings)

“Because my family is from Minnesota, our Christmas always includes this Midwest take on a traditional side dish. Made with long-grain, wild rice, this stuffing will keep you warm even on the coldest winter day.” —Brittany Seaburg, Circulation Coordinator

Ingredients

Directions

In skillet, sauté celery and onion in butter until tender. In large bowl, combine egg, broth, parsley, pepper, and optional salt. Mix in celery/onion, torn bread, and rice. Spoon mixture into greased 1-1/2-quart baking dish. Cover with foil and bake at 350°F for 20 minutes. Uncover and bake 15 to 20 minutes more or until set.


Per serving
Calories: 142
Total Fat: 5.6 g (Sat. Fat: 2.3 g)
Sodium: 278 mg
Carbohydrate: 30 g
Fiber: 3.7 g
Protein: 8.1 g
Diabetic Exchanges: 2 carbohydrate


Pancetta & Parm Brussels Sprouts

Pancetta and Parmesan Brussels Sprouts. Photo by Elise Lindstrom.
Pancetta and Parmesan Brussels Sprouts. Photo by Elise Lindstrom.

(Makes 6 ½-cup servings.)

“My siblings never thought they liked Brussels sprouts—until I introduced them to this recipe last Thanksgiving. Now they want sprouts for Christmas and New Year’s, too!” —Corey Michael Dalton, Associate Editor

Ingredients

Directions

Boil 2 quarts of water. Add kosher salt and halved Brussels sprouts to water. Boil sprouts for 4 or 5 minutes until bright green. Drain and set aside. In pan, cook pancetta over medium heat until it releases its juices, then add olive oil. Sauté garlic and pancetta in olive oil for several minutes. Add sprouts and cook for 5-6 minutes, stirring often. Serve sprouts with Parmesan cheese sprinkled on top.


Per serving
Calories: 65
Total Fat: 1.9 g (Sat. Fat: 0.7 g)
Sodium: 302 mg
Carbohydrate: 7.9 g
Fiber: 3 g
Protein: 6 g
Diabetic Exchanges: 1.5 nonstarchy vegetable


Lemon Pound Cake with Raspberry Sauce

Lemon Pound Cake with Raspberry Sauce. Photo by Elise Lindstrom.
Lemon Pound Cake with Raspberry Sauce. Photo by Elise Lindstrom.

(Makes 12 servings.)

“The sweet yet tart flavor of the lemon cake paired with the red raspberry drizzle makes this the perfect dessert for any holiday meal. Add a dollop of whipped cream to really push it over the edge.” —Jeff Slavens, Special Projects Coordinator

Ingredients

Directions

1. Preheat oven to 350°F. Grease an 8 1/2-inch loaf pan. Sift together flour, baking powder, and salt into medium bowl. In large bowl, whisk together yogurt, sugar, eggs, lemon zest, and vanilla. Slowly whisk dry ingredients into wet ingredients. With rubber spatula, fold canola oil into batter until all incorporated. Pour batter into prepared pan and bake for 50 minutes or until a toothpick stuck into the center comes out clean. Cool in pan for 10 minutes, then remove from pan and slice.
2. To make raspberry sauce, place raspberries and sugar in saucepan and bring to boil. Pour through sieve to remove seeds. Drizzle sauce over cake slices.


Per serving (cake)
Calories: 247
Total Fat: 10.6 g (Sat. Fat: 1 g)
Sodium: 197 mg
Carbohydrate: 36 g
Fiber: 0.5 g
Protein: 4.3 g
Diabetic Exchanges: 2 carbohydrate, 2 fat

Per serving (sauce)
Calories: 30
Total Fat: 0.2 g (Sat. Fat 0 g)
Sodium: 0 mg
Carbohydrate: 7.5 g
Fiber: 2 g
Protein: 0.3 g
Diabetic Exchanges: ⅟₂ carbohydrate

For more holiday recipes from the Post staff, go here.