Turkey Gumbo
Yield: 4 servings
2 tb Margarine 4 Ripe tomatoes peeled OR
1/2 lb Fresh or frozen okra 1 pcs. 16 oz can peeled tomatoes
2 c Chopped celery 2 c Water
1 md Onion, chopped 2 c Chopped cooked turkey
1 sm Sweet green pepper, chopped 3/4 ts Gumbo file powder
2 Garlic cloves, minced Cooked rice
8 oz Can tomato paste
Melt the margarine in a large skillet. Add the okra. Saute until
the okra loses its shiny appearance, about 5 minutes. Remove the
okra pieces to a bowl. Add the celery onion, green pepper, and
garlic to the skillet.
Cook over medium heat until the onion is transparent. Add the tomato
paste, tomatoes, water, okra mixture, and turkey. Cook over low heat
10 minutes or until turkey is hot. Add the file powder. Stir to
blend. Spoon over the rice in soup bowls.
1/4 recipe = 255 calories, 3 lean meat, 1 bread, 1 vegetable 19 grams
carbohydrate, 25 grams protein, 10 grams fat, 176 mg sodium, 1102 mg
potassium, 54 mg cholesterol.
Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93
442 tb Margarine 4 Ripe tomatoes peeled OR
1/2 lb Fresh or frozen okra 1 pcs. 16 oz can peeled tomatoes
2 c Chopped celery 2 c Water
1 md Onion, chopped 2 c Chopped cooked turkey
1 sm Sweet green pepper, chopped 3/4 ts Gumbo file powder
2 Garlic cloves, minced Cooked rice
8 oz Can tomato paste
Melt the margarine in a large skillet. Add the okra. Saute until
the okra loses its shiny appearance, about 5 minutes. Remove the
okra pieces to a bowl. Add the celery onion, green pepper, and
garlic to the skillet.
Cook over medium heat until the onion is transparent. Add the tomato
paste, tomatoes, water, okra mixture, and turkey. Cook over low heat
10 minutes or until turkey is hot. Add the file powder. Stir to
blend. Spoon over the rice in soup bowls.
1/4 recipe = 255 calories, 3 lean meat, 1 bread, 1 vegetable 19 grams
carbohydrate, 25 grams protein, 10 grams fat, 176 mg sodium, 1102 mg
potassium, 54 mg cholesterol.
Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman, 1986
Shared but not tested by Elizabeth Rodier, Nov 93
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