Low-Fat Turkey Gumbo
A flavorful low-fat turkey gumbo with smoky sausage, rich vegetables, and a hint of spice, perfect for a hearty, comforting meal that suits family dinners and gatherings.
Ingredients
Instructions
- Put cornstarch in a pan and brown it in a 350°F oven, stirring occasionally until browned.
- Spray a large pot with Pam and add chopped onion and celery.
- Cook at medium-high heat until the vegetables become brown.
- Add the browned cornstarch to the vegetables and stir well.
- Add cooked, diced turkey and smoked sausage to the pot.
- Pour in water and bring the mixture to a boil, then reduce heat.
- Cover and simmer for about 15 to 30 minutes.
- Serve over rice, sprinkled with 1/4 teaspoon file gumbo to each dish.
- Season with salt and white pepper to taste.
Tips & Substitutions
To achieve a rich flavor, consider adding a tablespoon of Cajun seasoning or a dash of hot sauce for heat. For a lighter version, substitute smoked sausage with turkey sausage or omit it entirely. If you want to thicken the gumbo without cornstarch, you can use mashed beans or pureed vegetables as a natural thickener.
Serving Suggestions
Serve the gumbo over a bed of fluffy white rice or brown rice for added fiber. It pairs beautifully with Key Lime Pie for dessert, balancing the savory flavors with a refreshing sweetness. For a complete meal, consider a side of crusty bread or a simple green salad to complement the dish.
Storage & Reheating
Store any leftover gumbo in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over low heat, stirring occasionally. If the gumbo thickens too much, add a splash of water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Turkey Gumbo contains roughly 876 calories, with 17g protein, 174g carbohydrates, and 14g fat. It is an excellent source of dietary fiber (76% of the Daily Value), iron (67% of the Daily Value), and vitamin C (40% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 2200mg per serving (96% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this gumbo in advance?
Yes, this gumbo can be made in advance and actually tastes better the next day as the flavors meld. Just store it in the fridge after it cools down and reheat it before serving.
Can I freeze leftover gumbo?
Absolutely! Allow the gumbo to cool completely, then transfer it to a freezer-safe container. It can be frozen for up to 3 months. Thaw it overnight in the refrigerator and reheat on the stovetop before serving.
What can I substitute for turkey breast?
If you prefer a different protein, you can substitute the turkey with shredded chicken or even shrimp for a seafood twist. Just adjust the cooking time accordingly to ensure everything is cooked through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).