December 13, 2017
Turkey Gumbo
Recipe

Turkey Gumbo

by Berkeley Wellness  

Gumbo, a staple of New Orleans cuisine, is a thick soup-stew that comes from the region’s Creole cuisine. Gumbo cooks divide into two camps on how the stew should be thickened: with okra (as here) or with filé powder (ground sassafras leaves). But all gumbos include a thickener called a roux, which is a cooked fat and flour mixture. A classic Creole roux is cooked slowly to a deep mahogany color and is often made with lard. In our lightened version, we toast the flour to get some of the deep flavor of a dark roux and use a bit of olive oil.

Ingredients

  • 2 tablespoons flour
  • 1 tablespoon olive oil
  • 1 pound skinless, boneless turkey breast, cut into 1-inch chunks
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, coarsely chopped
  • Half of a 10-ounce package frozen sliced okra, minced
  • 1⅔ cups chicken broth, homemade or canned
  • ¾ teaspoon thyme
  • 1 teaspoon Louisiana-style hot sauce
  • ½ teaspoon black pepper
  • ½ teaspoon salt

Directions

  1. In a small skillet, heat the flour over low heat. Cook, stirring frequently, until the flour is golden brown, about 5 minutes. Remove from the heat and transfer the flour to a small bowl to stop it from cooking any longer.
  2. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the turkey and cook until lightly browned, about 3 minutes. Transfer the turkey to a plate.
  3. Add the onion and garlic to the Dutch oven and cook until the onion is golden brown and tender, about 10 minutes. Add the bell pepper and cook until soft, about 4 minutes.
  4. Sprinkle the toasted flour over the vegetables and stir until evenly coated. Add the okra and stir until well combined. Gradually add the broth, stirring constantly, until the sauce is smooth.
  5. Add the thyme, hot sauce, black pepper, and salt. Bring to a boil, reduce to a simmer, cover, and cook, stirring occasionally, until slightly thickened, about 15 minutes. Return the turkey to the pan and cook until the turkey is cooked through, about 5 minutes.
Makes 4 servings.

Nutrition per serving: 220 calories, 5g total fat (1g saturated), 3g dietary fiber, 12g carbohydrate, 31g protein, 570mg sodium.

A good source of: niacin, selenium, vitamin B6, vitamin C.

Also see Shrimp Jambalaya.