Recipe for Life: Cabbage Casserole

Cabbage is a powerhouse of nutrition.

Cabbage CasseroleMy family has been eating this dish for well over 35 years. Initially the recipe called for dehydrated red and green peppers. As these became increasing difficult for me to find and as we moved around the country and I was exposed to a larger variety of peppers, I began experimenting with different peppers. Ground pepper works very well, as does crushed red pepper. Experiment and season to your personal taste.

This recipe is higher in sodium, but it packs a powerhouse of good nutrition from the cheese, cabbage and olive oil.

Cheese is a great source of nutrients, including calcium, phosphorous and B vitamins. Eating dairy products can also contribute to fighting certain chronic diseases such as osteoporosis.

Cabbage is a low calorie, fiber-rich, modified-leafy vegetable. It is the storehouse of health-benefiting phyto-chemicals. Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables.

Cabbage Casserole recipe

Makes about 3 cups cooked. Serves 6 at ½ cup serving each. Serve as a side dish. Very nice with grilled pork or fish.


  • 1 medium head cabbage, chopped
  • 2 T heart healthy margarine OR olive oil
  • 4 ounces Cheese, fat-free mozzarella.
  • (1 ounce HEB brand is 45 cal, 9 grams protein, 280mg sodium)
  • TO TASTE Ground Pepper OR pepper flakes OR dehydrated red & green peppers


Shred one head of cabbage. Shred 4 ounces mozzarella cheese.

In microwavable dish layer ¼ of the cabbage, ¼ of the cheese and ½ tablespoon of olive oil. Add pepper. Repeat these steps 3 more times.

Microwave. Stir occasionally.

Cook until you like the tenderness of the cabbage, about 10 minutes.

Nutritional Analysis

Whole Recipe (3 cups) 1/2 cup
FAT 28 4.5
SODIUM 1220 mg 203 mg
CARBOHYDRATES (grams) 24 4
FIBER (grams) 12 2
PROTEIN (grams) 36 6