Easy to freeze
Makes: 24
Serves: 8
Preparation time: 30 minutes
Cooking time: 45 minutes


Olive oil spray
1 brown onion, finely diced
2 cloves garlic, crushed
1 cup rice, uncooked
1 tbsp chopped fresh dill
1 lemon, juiced
Pinch salt
1L reduced-salt chicken stock, heated
1 tbsp chopped fresh mint
1 tbsp chopped fresh parsley
30 grape (or vine leaves) , from jar, rinsed
1 tbsp olive oil


Pre heat oven to 160oC

Spray a non-stick pan with olive oil and heat over a medium-high heat. Sauté the onion and garlic for 2 minutes, then add the rice and continue to sauté until onion is translucent. Add the dill, half the lemon juice and a pinch of salt. Pour in half the heated chicken stock and stir gently until the rice absorbs it. Remove from heat and stir through the mint and parsley.

Remove leaves from the jar and pat dry. Working with one at a time, flatten and place approximately 1 tablespoon (this will vary depending on the size of the leaves) of the rice mixture in the centre. Fold the bottom of the leaf over the filling, then fold in the sides and roll up to form a cylinder.

Line the bottom of an oven proof dish with a layer of leaves and then tightly layer the dolmades on top with the seam side down. In a small bowl, combine the rest of the lemon juice and olive oil and pour over the dolmades. Gently pour over the remaining stock so that it just covers the top layer. Cover and cook for 45 minutes. Remove from the oven, uncover and allow to cool.

Serve with reduced-fat natural yoghurt and lemon slices.

Note: You can freeze the dolmades once rolled, but not cooked in the oven. Freeze in a single layer on a baking tray until fully frozen and then transfer to zip lock bags or an airtight container.