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Turkey Gumbo Soup

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Categories: Low-calorie, Low-fat, Spicy
Type: Soups and Stews

Gumbo is a generic term for a thick robust soup. This turkey gumbo is strong and flavorful!

Serves: 9 cups (1 cup servings)

Ingredients:

  • 4 cups unsalted chicken broth
  • 1 medium yellow onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 stalks celery, thinly sliced (include leaves)
  • 1 can (14 1/2 ounces) stewed tomatoes, crushed
  • 1 cup diced smoked sausage or kielbasa, at least 97% lean (about 5 ounces)
  • 2 bay leaves
  • 1 1/2 teaspoons Cajun seasoning
  • 1/2 teaspoon dried thyme
  • 2 cups diced cooked turkey or chicken breast (about 10 ounces)
  • 2 cups fresh or frozen (unthawed) cut okra
  • 1 cup quick-cooking brown rice

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Directions:

  1. Place the broth, onion, green pepper, celery, tomatoes, sausage, bay leaves, Cajun seasoning, and thyme in a 3-quart pot, and bring to a boil over high heat. Stir the mixture, reduce the heat to low, cover, and simmer for 20 minutes, or until the vegetables are tender.
  2. Add the turkey or chicken, okra, and rice to the pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for about 10 minutes, or until the rice and okra are tender.
  3. Remove the bay leaves from the soup, and discard. Ladle the soup into individual serving bowls, and serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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