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Lymphoma and Pets
Cabbage and Turkey Ragout from the American Institute for Cancer Research
The American Institute for Cancer Research is devoted to providing the public with evidence-based information to help them make the best lifestyle choices to lower their risk of developing many types of cancer. One way they do this is through diet and nutrition by offering weekly recipes from their test kitchen that are both delicious and nutritious. This week is a cabbage and turkey ragout.
With spring come thoughts of all things green, including cabbage and St. Patrick’s Day. You can create your own unique and healthy dish to celebrate the wearing of green by pairing cabbage with turkey to make a mouthwatering ragout.
The term ragout (pronounced ra-GOO), derived from the French verb ragoûter, means “to stimulate the appetite.” It is characterized by a thick, satisfying, well-seasoned stew of meat or poultry with vegetables, which has been a favorite for years, dating back to the 1600s in France.
Whether you use a food processor or chop the cabbage yourself, this cancer-fighting vegetable combines perfectly with onion, garlic, carrots, celery and bell peppers to produce a mixture full of fresh garden flavor. The vinegar adds just the right amount of acidity and the red pepper adds a dash of zest.
This ragout is easy to make and durable. It won’t suffer, for example, if you leave it on the stove during dinner. This can be a great feature if you are having a St. Patrick’s Day party because you can serve guests who may be arriving at different times. Be sure to prepare some extra because it makes great leftovers on the second day after the flavors have mingled and mellowed.
Served over a bed of whole-grain flat noodles, this ragout makes a satisfying meal. Provide some crusty whole-grain bread or good ol’ Irish soda bread on the side and your diners will love the festive combination. Enjoy this hearty spring meal.
Cabbage and Turkey Ragout
- 1 lb. ground turkey
- 1 large onion, chopped
- 6 cloves garlic, minced
- 3 medium carrots, thinly sliced
- 2 medium stalks celery, thinly sliced
- 2 medium green bell peppers, diced
- 1 small green cabbage, chopped
- 1 (28 oz.) can no salt added diced tomatoes
- ¾ cup reduced-fat, reduced-sodium chicken broth
- 1 Tbsp. vinegar
- 1 tsp. dried thyme
- 1 tsp. dried basil
- ¼ tsp. cayenne or red pepper, or to taste
- Salt and freshly ground black pepper
In large pot over medium-high heat sauté turkey, onion, garlic, carrots, celery and peppers about 12-14 minutes or until turkey is no longer pink.
Stir in remaining ingredients. Cover and bring to a boil. Uncover and let simmer about 15 minutes or until vegetables are tender. Serve hot over whole-wheat wide noodles.
Makes 6 servings.
Per serving: 203 calories, 7 g total fat (2 g saturated fat), 21 g carbohydrate, 18 g protein, 6 g dietary fiber, 208 mg sodium.