Best 2 Fat Free Cabbage Rice Casserole Recipes

If you're looking for a healthy, flavorful, and low-calorie meal, try a fat-free cabbage rice casserole. This dish is packed with nutrients, including vitamins, minerals, and fiber. It's also a great way to get your daily dose of vegetables. Plus, it's easy to make and can be tailored to your own preferences.

Here are our top 2 tried and tested recipes!

FAT-FREE CABBAGE-RICE CASSEROLE

Fat-Free Cabbage-Rice Casserole image

Except for the Parmesan cheese which is only optional this dish has no fat so you can eat the whole dish without regrets, add in some dried chili flakes or cayenne for some heat :)

Provided by Kittencalrecipezazz

Categories Greens

Time 1h55m

Yield 8 serving(s)

Number Of Ingredients 13

Ingredients

1 medium onion, chopped
1 -2 tablespoon fresh minced garlic
7 cups cabbage, sliced (about 1/2 head)
3 large carrots (peeled and thinly sliced)
1 large green bell pepper, seeded and coarsley chopped
1 1/2 cups uncooked rice
2 (28 ounce) cans diced tomatoes (including the juice, do not drain)
1 cup tomato juice
1/2 cup brown sugar (or to taste)
1/2 cup white vinegar
salt and pepper
1 -2 teaspoon Dijon mustard
4 -6 whole tomatoes, chopped (optional)

Steps:

Set oven to 350 degrees.
Grease a casserole that will hold at least 16 cups, or use 2 smaller casserole dishes (I use a small size roaster for this recipe).
Place the chopped onions and the garlic on the bottom of a greased casserole.
Shred the cabbage using a sharp knife, or use a food processor (it should measure about 7 cups).
Place all the chopped veggies in a large bowl with the rice.
In another bowl, stir tomatoes with their juice, 1 cup tomato juice, sugar, vinegar, salt, pepper and Dijon mustard until well mixed.
Stir into the cabbage mixture, using a folding motion, until evenly blended.
Transfer to the casserole dish on top of the onions (do not stir!) cover with a lid.
Bake in the oven for 1-1/2 hours; then stir well every half an hour until the cabbage is soft and the rice is done.
Stir in the chopped fresh tomatoes (if using).
Optional; for a cheesy flavor, 1/4 cup grated Parmesan cheese may be sprinkled on top before baking.

VEGAN CHEESY RICE & CABBAGE CASSEROLE

Vegan Cheesy Rice & Cabbage Casserole image

I took a simple cabbage recipe that I found on a vegan website and spruced it up to add more "substance". This takes less than 20 minutes to throw together, so on busy nights I love to prepare this - it's very warm & cheesy and so it's the perfect comfort food. Plus, it's almost a 1-dish meal, though I like mine with a small baked potato & some corn on the cob on the side. I don't think any vegan cheeses come close to "Follow Your Heart" because it's so tasty and melts very well - any other substitutions I've used have not been as successful.

Provided by ajball

Categories One Dish Meal

Time 1h15m

Yield 4-6 serving(s)

Number Of Ingredients 17

Ingredients

3 cups cabbage
8 ounces fire roasted diced tomatoes
1 tablespoon nutritional yeast
3 tablespoons Braggs amino acids
4 ounces ground vegan sausage
1 tablespoon canola oil
1 1/2 cups brown rice (already cooked)
1 tablespoon of minced garlic
1 1/2 cups vegan nacho cheese (Use Follow Your Heart, it melts!)
1 cup diced baby portabella mushrooms
1 large white onion, chopped
3/4 cup organic whole-wheat crunchy breadcrumbs
1 organic carrot, shaved
salt
pepper
cayenne pepper
oregano

Steps:

Chop ½ of a head of cabbage up into thin strips and place (uncooked) in the bottom of a lightly greased casserole dish.
Sautee mushrooms, garlic, cayenne pepper, oregano & sausage in the Braggs amino acids on medium-high heat until the mushrooms start to soften. Layer on top of the cabbage.
Layer ½ cup nacho cheese on top of the mushrooms/sausage mixture.
In same pan, add canola oil and the onion. Add salt to taste. Cook until onions are translucent. Add it on top of the cheese layer.
Mix the nutritional yeast with the rice, and then layer the rice on top of the onions.
On top of the rice, layer the entire shaved carrot.
On the carrot, layer the fire roasted tomatoes.
Add the bread crumbs on top of the tomatoes.
Add the rest of the nacho cheese, spread evenly, on top of the bread crumbs. Sprinkle with salt & pepper.
Cook at 350 for 55 minutes; then broil for 5 minutes.

Nutrition Facts : Calories 525.2, Fat 15.2, SaturatedFat 3.7, Cholesterol 16.4, Sodium 558.7, Carbohydrate 83.5, Fiber 7.3, Sugar 8.5, Protein 15.1

Tips:

To save time, use pre-shredded cabbage or coleslaw mix.
For a creamier casserole, use half-and-half or milk instead of water.
Add a cup of cooked rice to the casserole for a heartier dish.
Top the casserole with shredded cheese before baking for a cheesy crust.
Serve the casserole with a dollop of sour cream or yogurt and a sprinkle of fresh herbs.

Conclusion:

Fat-free cabbage rice casserole is a delicious and healthy side dish that can be enjoyed by people of all ages. It is a great way to get your daily dose of vegetables and fiber. The casserole is also very versatile and can be easily customized to your liking. So next time you are looking for a healthy and delicious side dish, give fat-free cabbage rice casserole a try.

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