Calorie content and nutritional value of cabbage rolls depending on the recipe

Recipe: Stuffed cabbage rolls

The product layout is presented at 2080 grams

Cooking technique : Bring water to a boil in a medium saucepan. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.

In a large wide saucepan, bring lightly salted water to a boil. Add cabbage leaves and cook for 2 to 4 minutes until softened, then drain.

In a medium bowl, combine ground beef, 1 cup cooked rice, onion, egg, salt and pepper, and 2 tablespoons tomato sauce. To stir thoroughly.

Divide beef mixture evenly among cabbage leaves. Roll and secure them with toothpicks or string.

Place the cabbage rolls in a large skillet and pour the remaining tomato sauce on top. Cover and bring to a boil. Reduce heat to low and simmer for about 40 minutes, stirring and adding liquid frequently.

With beef

For cabbage rolls with beef you need:

• minced beef - 500 g;
• onion (for minced meat) - 1 pc.;
• cabbage - 400 g;
• boiled rice - 100 g;
• salt (to taste) - 2 g;
• water (for stewing) - 200 ml;
• carrots - 1 pc.;
• onion - 1 pc.;
• greens (to taste) - 2 g;
• sour cream - 20 g;
• tomato paste - 20 g;
• sour cream (for serving) - 20 g;
• boiling water for cabbage.

Preparation:

1. The minced meat is mixed with finely chopped onion and boiled rice, and salted.
2. Cabbage leaves are poured over with boiling water to soften them.
3. The minced meat and rice are placed on leaves and wrapped.
4. Stuffed cabbage rolls with meat are dipped into boiling water.
5. At this time, grate the carrots, finely chop the onions and mix them with 20 g of sour cream and tomato paste.
6. Place vegetables in a pan with cabbage rolls.
7. After this, simmer for another half hour over low heat.

The dish is served with sour cream. It is prepared in the same way with any other meat.

If you use beef, the energy value of cabbage rolls will be from 140 to 230 kilocalories per 100 g. The BJU ratio in this case will be:

• proteins - 9.4 g;
• fats - 6 g;
• carbohydrates - 13.1 g.

Directions

Stuffed cabbage rolls

IngredientsDirections

Table 1

Micro- and macroelements in vegetable cabbage rolls

Vegetable cabbage rolls contain the following elements: Mono- and disaccharides, Cholesterol, Ash, Starch, Water, Organic acids, Dietary fiber, Unsaturated fatty acids, Sodium, Potassium, Phosphorus, Magnesium, Calcium, Sulfur, Copper, Boron, Silicon, Aluminum, Titanium , Iodine, Manganese, Chromium, Fluorine, Molybdenum, Vanadium, Cobalt, Nickel, Rubidium, Selenium, Tin, Zinc, Iron, Chlorine.

Calculation of calorie content of a recipe per 2080 grams

The calculation of the calorie content of 2080 grams of the recipe is based on the summarized indicators of the BZhUK (abbreviation: proteins-fats-carbohydrates-acids) ingredients from table (1) involved in the preparation. The data was taken from the database of the “products” section of the website and brought into line with the final yield of the dish (net).

In our example, proteins are involved - 123.09 grams, fats - 115.03 grams and carbohydrates - 167.09 grams, contained in 2080 grams of the recipe. Next we perform the calculation:

Energy value of 2080 grams of recipe = 123.09 (proteins)*4 + 115.03 (fat)*9 + 167.09 (carbohydrates)*4 = 492.36 + 1035.27 + 668.36 = 2196 kcal

What determines the calorie content of cabbage rolls and how to reduce it

Usually cabbage rolls are served with sour cream, as well as a sauce made from carrots, onions and tomatoes. The energy value of such a dish is about 120 kcal per 100 g.

However, calorie content depends not only on the composition, but also on the method of preparation. Housewives often fry cabbage rolls to form a golden crust. This makes the dish more caloric. But vegetable filling, especially steamed, on the contrary, reduces the nutritional value.

To reduce the calorie content of cabbage rolls you can:

• Choose low-calorie foods: chicken fillet or vegetables for filling.
• Do not fry cabbage rolls in vegetable oil.
• It is better to boil, bake or steam, then the dish will be less high in calories.
• Do not use fry for sauce.
• After cooking, do not eat the dish with sour cream.

Calorie calculation for 100 grams

As an example, we will calculate a portion equal to 100 grams - this is one of the standard weight measures that determines the total calorie content of a product or recipe.

The easiest and most universal option (suitable for calculating any volume of a product or ready-made dish) is calculation by multiplying the resulting calorie content (2080 grams) by a factor of 0.05, which is the result of division (100 g / 2080 g).

Calorie content of 100 grams of serving = 2196 * 0.05 = 110 kcal.

In addition, in the same way you can calculate the content of BZHU in the composition of a portion:

1. Protein = 123.09 * 0.05 = 6.1545 ≈ 6.2 g.
2. Fat = 115.03 * 0.05 = 5.7515 ≈ 5.8 g.
3. Carbohydrates = 167.09 * 0.05 = 8.3545 ≈ 8.4 g.

6.2 * 4 + 5.8 * 9 + 33.6 * 4 ≈ 111 kcal

Our calculated calorie content is more than 50, but less than 250 kcal, which means that cabbage rolls are a medium-calorie dish with an average content of proteins, fats and carbohydrates.

With Chiken

Stuffed cabbage rolls with minced chicken and rice can be prepared according to the following recipe:

• rice - 180 g;
• minced chicken - 600 g;
• white cabbage - 500 g;
• sunflower oil - 23 g;
• onion - 53 g;
• carrots - 50 g;
• tomato - 2 pcs.;
• water - 200 g;
• sour cream 15% fat - 100 g;
• garlic - 3 cloves.

Preparation:

1. Cook the rice until half cooked, drain the water.
2. Finely chop the onion and grate the carrots. Sauté vegetables in oil.
3. Mix minced meat, rice and half the vegetables.
4. Divide the head of cabbage into leaves, put them in boiling water for 1 minute, cut off the hard vein.
5. Place minced meat on the leaves and wrap in envelopes. Place them on a baking sheet.
6. For the sauce, add finely chopped tomatoes, garlic through a garlic press, and water to the vegetables and simmer for 5 minutes.
7. Add sour cream and simmer for another 10 minutes.
8. Pour the sauce over the cabbage rolls and place in the oven for 40 minutes at +180 degrees.

Chicken is a low-calorie product, especially if you use breast. A dish with minced chicken and rice will contain on average:

• proteins - 8.4 g;
• fat - 6 g;
• carbohydrates - 8 g.

The calorie content of cabbage rolls with chicken will be about 119 kilocalories per 100 grams; the version with turkey has approximately the same energy value - 115.1 kcal per 100 g. The content of BJU for them will be: 7.8 g / 5.7 g / 10.8 g.

Vitamin content

table 2

Stuffed cabbage contains vitamins with high, medium and low levels when considered according to the approved standards for the nutritional value of the dish.

At the highest level of importance in the food value chain are:

• C, takes part in the redox processes of the body, raises the tone of the body, strengthens the immune system.
• B12 is involved in many metabolic processes in the body.

Vitamins at a medium level of importance include:

• PP, participates in the formation of hemoglobin.
• B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
• B6, participates in the metabolism of lipids and amino acids.

Vitamins of low content include:

• A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of ​​the eye.
• E, keeps the muscular system in good shape.
• D, takes part in the formation of bone and dental tissue.
• B1, required to normalize the nervous and muscular systems.
• B2, maintains body tone.
• B9, supports the hematopoietic and digestive system.

With mushrooms

For cabbage rolls with mushroom filling you need:

• white cabbage - 190 g;
• porcini mushroom - 79 g;
• onion - 48 g;
• chicken egg - 3 pcs.;
• rice cereal - 7 g;
• parsley - 2 g;
• margarine - 15 g;
• sour cream sauce - 100 g.

Preparation:

1. The onions are sautéed, the porcini mushrooms are fried.
2. Add boiled rice, finely chopped hard-boiled egg, and parsley.
3. The cabbage stalk is removed and boiled in salted water until softened.
4. A head of boiled cabbage is disassembled into leaves and lightly beaten.
5. The minced meat is spread on the leaves and wrapped in the form of envelopes.
6. Fry, then add sauce and bake until done.

Stuffed cabbage rolls without meat can have different energy values. The version with mushrooms and rice according to this recipe contains 190.9 kcal per 100 g. They contain:

• proteins - 3.4 g;
• fat - 16.3 g;
• carbohydrates - 7.3 g.

And a little about secrets.

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself.

Stuffed cabbage rolls have many cooking options, depending on which the fat content in them varies. To calculate the calorie content of cabbage rolls, you should take into account the energy value of each ingredient.

You can also use a ready-made table that will help you determine the lowest-calorie recipe.

The benefits of cabbage rolls

The beneficial properties of a dish depend on the positive qualities of the products it consists of. Here are the main ones:

• cabbage has long been considered a rich source of vitamins and biologically active substances, such as protein, phosphorus, potassium;

• minerals in cabbage help destroy excess fat in the body;
• The fiber in cabbage helps improve the functioning of the intestinal tract, removing harmful toxins and cholesterol from the body;
• meat is a source of proteins that the human body needs for the growth of muscle tissue and blood renewal.

How not to exceed the calorie content of a meal with cabbage rolls?

In order not to exceed the permissible amount of calories on a diet, it is recommended to calculate the calories of a serving immediately before eating. It is also important to take into account the energy value of added spices, salt, and sauce.

To reduce the number of calories in a serving of cabbage rolls, it is recommended not to add sauce, cream or sour cream, spices and seasonings to the dish.

You can also reduce the calorie content when preparing cabbage rolls if you choose less fatty, low-calorie meat or give preference to a vegetable dish.

Cabbage lasagna

You can prepare your favorite dish in the form of cabbage lasagna: vegetable leaves, after softening them in boiling water, are arranged in layers. Leaves are placed on the bottom of a saucepan, multicooker or frying pan, then a layer of fried minced meat mixed with vegetables and half-boiled rice is placed. The top of the dish is covered with the remaining cabbage leaves. Next, it is covered with the remaining fried onions, bell peppers, chopped tomatoes and carrots. For those who count calories, you can fill lazy cabbage rolls with tomato paste diluted with boiling water and spices. You need to serve the dish, grabbing all the layers like cabbage lasagna.

Cooking recipes and energy value

There are various recipes for preparing the dish; the calorie content will depend on the method of preparation.

The classic recipe for Slavic cabbage rolls is simple and optimal in energy value

Despite the different recipes, the main ingredients remain the same: cabbage, minced meat, spices, rice or other porridge.

Popular recipes include:

• classic (150 kcal),
• dietary (119-130 kcal)
• with mushrooms (49 kcal),
• vegetable (43 kcal),
• pickled (59 kcal);
• lasagna (90 kcal).

In addition, all kinds of vegetarian recipes are also very popular, allowing you to reduce the usual calorie content several times.

Classic recipe

Classic recipe for Slavic cabbage rolls
The classic recipe for Slavic cabbage rolls is simple and optimal in energy value.

It includes the following products:

• white cabbage – 800 g;
• carrot;
• bulb;
• minced meat - half a kilo;
• rice porridge - half a glass;
• parsley – 10 g;
• pasta – 2 tbsp. l.;
• garlic – 2 cloves.

Cooking the dish includes the following steps:

1. Wash the head of cabbage and divide it into individual leaves, boil them in boiling water until they become soft.
2. Chop the onion and carrot, fry until golden brown.
3. Boil the rice porridge until half cooked.
4. Mash the meat, add chopped herbs and garlic, salt and pepper.
5. Add porridge, frying.
6. Wrap a little filling in each cabbage leaf and lightly fry.
7. Place in a saucepan and add half a glass of pasta water.
8. Cook for 30 minutes.

The dish is served with low-fat sour cream and can also be sprinkled with hot spices.

Be sure to read: What are the benefits of sauerkraut for the human body: calories, nutritional value, contraindications

Diet option

The calorie content of cabbage rolls with vegetables and chicken is the lowest, so they are considered dietary.

For cooking you will need the following ingredients:

• brown rice porridge - half a glass;
• cabbage – 800 g;
• minced chicken – 50 g;
• bulb;
• carrot;
• tomato – 4 pcs.;
• egg – 1 pc.

How to prepare the dish:

1. Chop carrots, onions, add tomatoes.
2. Beat the egg into the minced meat.
3. Boil rice porridge, add vegetables to it.
4. Scald the head of cabbage with boiled water and remove the leaves.
5. Wrap the minced meat in leaves and place on the bottom of the pan.
6. Pour in tomato paste, diluted with water, salt and pepper.
7. Cook over low heat for about an hour.

Cabbage lasagna

Cabbage lasagna
Cabbage lasagna is a new version of cabbage rolls, the calorie content of which is noticeably lower than the traditional dish.

Ingredients:

• white cabbage – 1 kg;
• onion – 1 head;
• celery leaves – 30 g;
• Chicken fillet – 550 g;
• lasagna – 6 sheets;
• milk – half a glass;
• white flour – 2 tbsp. l.;
• low-fat cheese – 150 g.

Preparation:

1. Chop a head of cabbage.
2. Chop the onion, celery, fry everything in a frying pan until golden brown.
3. Cut the fillet into cubes and add to the pan, simmer for 5 minutes.
4. Whisk the milk and flour in a separate bowl and make the sauce.
5. Cover the baking dish with lasagna sheets, alternating with the filling.
6. Pour milk sauce on top, sprinkle with grated cheese and bake for half an hour.

Mushroom cabbage rolls

Mushroom cabbage rolls
Mushroom cabbage rolls have a huge advantage over other recipes - they have significantly fewer calories, so this dish can also be considered dietary. Preparing the dish takes no more than 30 minutes.

You will need:

• head of cabbage – 800 g;
• champignons – 400 g;
• rice – 200 g;
• onions – 2 pcs.;
• carrot – 1 pc.;
• sunflower oil - for frying;
• tomato juice - half a glass.

Preparation:

1. Fry mushrooms with onions.
2. Boil the rice porridge and mix with the fried mushrooms.
3. Pour boiling water over the cabbage head, divide it into leaves, and wrap a portion of the filling in each leaf.
4. Place the cabbage rolls in a saucepan, pour over tomato juice and simmer for half an hour over low heat.
5. You can reduce the calorie content if you do not add sour cream at the end of cooking.

Vegetable cabbage rolls

These are cabbage rolls prepared according to a vegetarian recipe, without meat. They contain twice as many nutrients, vitamins and fewer carbohydrates. This version of the dish is suitable for dietary nutrition and fasting.

Be sure to read: Benefits of white cabbage: medicinal properties, calorie content

The following products will be required:

• cabbage head – 1 pc.;
• white rice - a glass;
• carrots – 2 pcs.;
• onion – 1 pc.;
• tomato paste – 3 tbsp. l.;
• fresh parsley – 15 g.

Prepare a low-fat vegetarian dish according to the following recipe:

1. Prepare a head of cabbage, wash, separate and pour boiling water over the leaves.
2. Grind carrots, onions, garlic in a blender, add spices and finely chopped herbs.
3. Boil rice porridge, add vegetables.
4. Roll cabbage rolls into cabbage leaves.
5. Place in a baking dish, pour over tomato juice and water, cover with foil.
6. Bake in the oven at +180 degrees for about 25-30 minutes.
7. Before serving, sprinkle with herbs and spices.

Marinated cabbage rolls

Marinated cabbage rolls
Marinated cabbage rolls with low fat content are suitable for those losing weight and those who are tired of the usual options.

To prepare such a dish, you will need to separately prepare a marinade from the following ingredients:

• water – 1.5 l.;
• vinegar - 4 tbsp. l;
• garlic – 3 cloves;
• sugar powder - 3 tbsp. l;
• salt – 2 tbsp. l;
• vegetable oil and spices.

The main ingredients are regular cabbage and Korean carrots, which can be purchased separately or prepared at home.

Preparation:

1. Finely chop the cabbage and carrots, season with salt and pepper.
2. Add sugar, vinegar, chopped garlic.
3. Leave to soak for half an hour.
4. Scald the cabbage and separate the leaves.
5. Wrap carrots in leaves.
6. Place the cabbage rolls in a bowl.
7. Prepare a marinade from salt, sugar, water, vinegar and vegetable oil.
8. Add spices and pepper.
9. Heat the marinade and pour into a bowl with cabbage rolls.
10. Leave for 1 day until completely saturated with marinade.

With vegetables

Stuffed cabbage rolls can also be prepared with vegetarian vegetable filling. They include:

• cabbage - 1 head;
• rice - 1.5 cups;
• carrots - 3 pcs.;
• onions - 4 pcs.;
• tomato paste - 3 tbsp. l.;
• vegetable oil - 3 tbsp. l.

1. Separate the cabbage into leaves, scald them with boiling water and beat them off.
2. Boil rice, mix with finely chopped carrots and onions.
3. Wrap the filling in cabbage leaves and fry the envelopes in oil.
4. Place a few cabbage leaves on the bottom of the pan and cabbage rolls on top.
5. Add half a glass of water, tomato paste, and a little sunflower oil. Simmer until done.

In this dish, per 100 grams there are:

• proteins - 2 g;
• fat - 2 g;
• carbohydrates - 17 g.

Energy value - 99 kilocalories per 100 g.