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.
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.
Cabbage and Turkey Ragout
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. Makes 6 servings.
- 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.
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.
The Author:
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
