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Kale Rolls

A recipe by .

 
Kale Rolls
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.77

$1.77 per serving

1 people like this recipe

1 likes

This recipe is ready in 90 minutes

Ready in 1 hour and 30 minutes

8 gluten-free,dairy-free,gluten free,dairy free lunch,main course,main dish,dinner
spoonacular Score:68%

Spoonacular Score: 68%

 

This recipe makes 8 servings with 527 calories, 27g of protein, and 24g of fat each. For $1.76 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. Head to the store and pick up ground beef, salt and pepper, garlic, and a few other things to make it today. From preparation to the plate, this recipe takes around 1 hour and 30 minutes. It is a good option if you're following a gluten free and dairy free diet. Try Kale and Chicken Egg Rolls with Ginger Soy Dip, Asian Chicken, Shrimp & Kale Egg Rolls, and Nori Hand Rolls with Kale and Green Beans for similar recipes.

Ingredients

Servings:
28 oz
28 oz canned tomato sauce
canned tomato sauce
28 oz
28 oz diced canned tomatoes
diced canned tomatoes
1 Tbsp
1 Tbsp garlic
garlic
2 lbs
2 lbs ground beef
ground beef
1 bunch
1 bunch kale
kale
1 large
1 large onion
onion
2 cups
2 cups raw rice
raw rice
some
some salt and pepper
salt and pepper
28 oz canned tomato sauce
28 oz
canned tomato sauce
28 oz diced canned tomatoes
28 oz
diced canned tomatoes
1 Tbsp garlic
1 Tbsp
garlic
2 lbs ground beef
2 lbs
ground beef
1 bunch kale
1 bunch
kale
1 large onion
1 large
onion
2 cups raw rice
2 cups
raw rice
some salt and pepper
some
salt and pepper

Equipment

aluminum foil
aluminum foil
kitchen thermometer
kitchen thermometer
baking pan
baking pan
oven
oven
aluminum foil
aluminum foil
kitchen thermometer
kitchen thermometer
baking pan
baking pan
oven
oven


Instructions

Bring a pan of lightly salted water to a boil. Dip each kale leave into the water for a few seconds until it become tender enough to roll. It will turn a nice bright shade of green which I used as my indicator. Quickly remove from the water and drain.

Saute onion and garlic in a large skillet until the onions are opaque, about 3 - 5 minutes. allow to cool until it is able to be handled. Then add meat, salt and pepper to taste, and rice and mix until combined being careful not to overwork the meat blend so it doesn't get too dense and will stay tender during cooking.

Preheat the oven to 350°F.

Next, add a bit of sauce, just enough to cover the bottom of a 9" x 13" baking pan as you will need the rest to cover the rolls when you are finished.

Now take 1 leaf, bottom (vein) side up, and place about 1/4 cup of meat into the bottom 3/4 of the leaf and roll it up tucking in the sides to secure the meat similar to rolling a burrito. If the leaves are too small to tuck in the edges, as was the case with mine, no bother, I left them open and it turned out equally as fine with half the work.

Repeat until all the meat and leaves have been used. If you have extras of either, I tuck the meat in between the rows and/or layer the extra leaves on top of the other cabbage rolls and then top with the tomato sauce and petite diced tomatoes.

Cover the dish with aluminum foil and bake for about 90 minutes or until a thermometer stuck into the center of the largest roll reaches 160°F.

Price Breakdown

Cost per Serving: $1.77
Ingredient
28 ounces canned tomato sauce
28 ounces diced canned tomatoes
1 Tbsp garlic
2 pounds ground beef
1 bunch kale
1 large onion
2 cups raw rice
Price
$3.12
$1.70
$0.18
$7.04
$0.57
$0.33
$1.19
$14.13

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you are concerned about BPA-linings in canned products, look for tomato products packaged in glass, as acidic foods like tomatoes are more likely to leach BPA from the lining. You might also look for low-sodium versions or the label "no salt added" to cut down on unnecessary sodium.

  • You can choose lean ground beef or switch to ground turkey or ground bison if you prefer less fatty meat.

Price Tips

  • The price of ground beef is going up. Beans and lentils, on the other hand, are both cheap and filling. Depending on the recipe, you might be able to add beans or lentils to stretch out your beef.

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • Make sure you cook ground meat thoroughly. Grinding meat creates a lot of surface area that bacteria can grow on, so eating undercooked ground meat poses a real health risk.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Choose organic, grassfed beef whenever possible. If you're worried about your grocery budget, try eating a few vegetarian meals so you can afford better meat!

Disclaimer

Nutritional Information

Quickview
529k Calories
26g Protein
23g Total Fat
53g Carbs
28% Health Score
Limit These
Calories
529k
26%

Fat
23g
36%

  Saturated Fat
8g
55%

Carbohydrates
53g
18%

  Sugar
9g
10%

Cholesterol
80mg
27%

Sodium
930mg
40%

Get Enough Of These
Protein
26g
53%

Vitamin K
124µg
119%

Manganese
0.95mg
48%

Vitamin A
2266IU
45%

Vitamin C
37mg
45%

Vitamin B12
2µg
40%

Vitamin B3
7mg
40%

Zinc
5mg
39%

Vitamin B6
0.77mg
38%

Copper
0.72mg
36%

Selenium
25µg
36%

Phosphorus
311mg
31%

Potassium
1089mg
31%

Iron
5mg
29%

Vitamin E
3mg
21%

Vitamin B2
0.33mg
20%

Magnesium
76mg
19%

Fiber
4g
17%

Vitamin B5
1mg
17%

Vitamin B1
0.21mg
14%

Calcium
110mg
11%

Folate
44µg
11%

covered percent of daily need

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