Kitchen > Soups & Stews > Turkey Gumbo

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Turkey Gumbo

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Turkey Gumbo

Did you know skinless turkey breast is a better source of protein than pork tenderloin? With just over half a gram of total fat and just a trace of saturated fat, turkey breast is even leaner than many types of fish. Most WLS patients report good results eating lean turkey breast.

Ingredients:
2 teaspoons olive oil
1 pound skinless, boneless turkey breast, cut into 1-inch chunks
2 ounces smoked ham, chopped
1 onion, finely chopped
2 scallions, thinly sliced
1 red bell pepper, coarsely chopped
1 tablespoon flour
1 cup chicken broth
4 cups shredded spinach
½ teaspoon dried thyme
½ teaspoon dried marjoram
Salt & Pepper to taste

Directions:
In a nonstick Dutch oven or flameproof casserole, heat the olive oil over moderately high heat. Add the turkey and ham, and cook for 5 minutes or until the turkey is lightly browned. Transfer the turkey and ham to plate.

Add the onion and scallions to the pan and sauté for 5 minutes. Add the bell pepper and sauté for 4 minutes. Stir in the flour until well coated. Gradually add the broth and 2/3 cup of water, stirring constantly, until the sauce is smooth.

Add the spinach, thyme, marjoram, salt and pepper. Bring to a boil, reduce to a simmer, cover and cook, stirring occasionally for 30 minutes or until the gumbo is lightly thickened. Return the turkey and ham to the pan and cook for 2 minutes or until the turkey is cooked through. Serves 4 (normal).

Per normal serving: Calories 247; Fiber 7g; Protein 35g; Total Fat 5g; Saturated Fat 1g; Cholesterol 77mg; Sodium 697mg.

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