From the AICR Test Kitchen
Week of March 3, 2014
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Contact: Alice Bender, (202) 328-7744
Cabbage and Turkey Ragout
American Institute for Cancer Research
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
- 3/4 cup reduced-fat, reduced-sodium chicken broth
- 1 Tbsp. vinegar
- 1 tsp. dried thyme
- 1 tsp. dried basil
- 1/4 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.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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