This cabbage casserole is a delightful and nutritious dish that promises to keep your blood sugar levels in check. Perfect for a hearty breakfast or a light dinner, this recipe combines fresh vegetables and protein-rich eggs, making it a well-rounded meal.
Ingredients:
- 400g cabbage, shredded
- 1 onion, finely chopped
- Vegetable oil for cooking
- 3 cloves of garlic, minced
- 7 mushrooms, sliced
- 1 bell pepper, chopped
- 3 tomatoes, chopped
- 1 small onion, finely chopped
- Fresh parsley, chopped
- 4 eggs
- 150g sour cream
- Ground pepper to taste
- 250g yogurt
- Fresh dill, chopped
- 1/2 lemon, juiced
- Salt to taste
Instructions:
- Prepare the Vegetables:
- In a large pan, heat a tablespoon of vegetable oil over medium heat.
- Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent.
- Add the shredded cabbage and cook until it softens, stirring occasionally.
- Add Remaining Vegetables:
- Incorporate the sliced mushrooms, chopped bell pepper, and tomatoes into the pan.
- Continue to cook for about 5-7 minutes until all vegetables are tender.
- Season with salt and ground pepper to taste.
- Prepare the Egg Mixture:
- In a separate bowl, beat the eggs and mix in the sour cream.
- Add finely chopped parsley and a pinch of salt.
- Combine and Bake:
- Preheat your oven to 180°C (350°F).
- In a baking dish, spread the cooked vegetable mixture evenly.
- Pour the egg mixture over the top, ensuring it covers all the vegetables.
- Bake for 25-30 minutes or until the top is golden and the eggs are set.
- Prepare the Yogurt Sauce:
- While the casserole is baking, combine the yogurt, chopped dill, and lemon juice in a bowl.
- Mix well and add salt to taste.
- Serve:
- Once the casserole is done, let it cool slightly before slicing.
- Serve each piece with a generous dollop of the yogurt sauce.
Nutritional Benefits:
- Cabbage: Low in calories and packed with vitamins C and K, cabbage is also a good source of fiber which helps in maintaining blood sugar levels.
- Eggs: Provide high-quality protein, essential for muscle repair and growth, and help in keeping you full longer.
- Mushrooms: Rich in antioxidants and vitamins, they add a savory depth to the dish.
- Yogurt: Probiotic-rich yogurt helps in digestion and adds a creamy texture to the sauce.
Tips for Best Results:
- Fresh Ingredients: Use fresh, organic vegetables for the best flavor and nutritional value.
- Spices: Feel free to add more herbs and spices like thyme, rosemary, or paprika to suit your taste.
- Meal Prep: This casserole can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat before serving.
This casserole is not just a treat for your taste buds but also a boon for your health. Enjoy this wholesome dish as part of a balanced diet to help manage your blood sugar levels effectively.