Nutritious Chicken and Tofu Cabbage Rolls
A Healthy and Delicious Low-Sodium Meal for Cancer Prevention: Cabbage Rolls!
Introducing a delightful cabbage roll recipe crafted with cancer-preventive ingredients and healthy cooking methods! Tomatoes are more nutritious when eaten warm, and red onions, in particular, are rich in antioxidants like quercetin and selenium, making them highly effective for cancer prevention. We’ve prepared a gentle steamed dish to ensure easy digestion.
Ingredients- 100g Chicken
- 45g Firm Tofu
- 3 Cabbage leaves
- 25g Onion (red onion recommended)
- 30g Eggplant
- 2 Bay leaves
- 5g Minced garlic
- 5g Egg
- 5g Breadcrumbs
- Salt to taste
- Pepper to taste
- Olive oil to taste
- 10g All-purpose flour
Cooking Instructions
Step 1
Gently blanch the cabbage leaves in boiling water until they become pliable. This makes them easier to roll.
Step 2
To create a flavorful broth, simmer the chicken bones (if available), bay leaves, and whole peppercorns in water for at least 10 minutes. Set aside the chicken meat for the filling.
Step 3
Finely dice the vegetables for the filling, aiming for pieces about 0.5cm in size. This includes the eggplant and onion. You can use freshly minced garlic or pre-minced frozen garlic for convenience.
Step 4
Heat olive oil in a pan. Add the minced garlic, followed by the diced onion and eggplant. Sauté until tender, seasoning lightly with salt and pepper. Once cooked, remove from heat and let it cool. Sautéing brings out the natural sweetness of the vegetables.
Step 5
Mash the tofu using the back of a knife until smooth. Finely mince the chicken meat. In a mixing bowl, combine the mashed tofu, minced chicken, sautéed vegetables, egg, breadcrumbs, and a pinch of salt and pepper. Mix and knead with your hands until well combined into a cohesive filling.
Step 6
Divide the filling into portions and shape them into flat patties or logs, depending on your preference for the roll size.
Step 7
If the blanched cabbage leaves have excess moisture, pat them dry. Lightly dust one side of a cabbage leaf with all-purpose flour. Place the prepared filling onto the floured side. Fold in the left and right sides of the cabbage leaf, then roll it up tightly from the bottom towards the top to form a neat roll. Rolling tightly prevents it from unraveling during cooking.
Step 8
Secure the rolled cabbage rolls with toothpicks or skewers to ensure they hold their shape while cooking.
Step 9
Season the prepared chicken broth with salt, pepper, and minced garlic to taste. Add the secured cabbage rolls, cherry tomatoes, and an extra bay leaf to the broth. Cover and simmer gently for about 15 minutes, or until the cabbage rolls are cooked through.
Step 10
Arrange the cooked cabbage rolls and cherry tomatoes on a serving plate. Strain the cooking broth through a fine-mesh sieve to create a clear, flavorful sauce. Serve the sauce alongside the rolls, and remember to remove the toothpicks before enjoying!
