Average: 0 (0 votes)
Active time
20 minutes
Total time
1 hour and 20 minutes
8 servings
Serving Size
¾ cup

1 tablespoon vegetable oil

¼ cup all-purpose flour

3 cups low sodium, low fat chicken broth

1 lb. chicken breast, skinless and boneless cut into ½-inch pieces

½ cup yellow onion, chopped

¼ cup celery, chopped

4 cloves garlic, minced

2 scallions, chopped

1 whole bay leaf

2 teaspoons thyme, ground

2 teaspoons jalapeno pepper

1 teaspoon crushed red pepper

1 teaspoon poultry seasoning

2 teaspoons gumbo file

2 teaspoons gravy master

½ cup okra


1. Preheat oven to 400 F.

2. Add oil to small pot, stir in flour.

3. Place in oven, stirring constantly until flour begins to turn golden brown.

4. Take pot out of oven and continue preparation on top of the stove.

5. Slowly stir in broth using wire whisk and cook for 2 minutes.

6. Add all ingredients except okra. Bring to boil, then reduce heat and let simmer for 45 minutes.

7. Add okra and let cook for 15 to 20 additional minutes.

8. Remove bay leaf.

9. Serve hot in bowl alone or over rice.

Recipe courtesy of Constance Brown-Riggs, MSEd, RD, CDE, CDN, author of the Diabetes Guide to Enjoying Foods of the World, www.constancebrownriggs.com. 

Illustration by George Middleton for Oldways (note: illustration is of gumbo but not of this specific recipe).


Cal: 170
Fat: 8g
Sodium: 240mg
Carb: 6g
Fiber: 1g
Sugar: 1g
Protein: 18g

Yield: 8 servings

Serving Size: ¾ cup

How'd it Taste?

Lorraine Williams
How do you stir the roux “constantly” while it is in the oven?
That's an excellent point! Hmm, we're going to revisit this recipe and will update soon. Thanks for bringing it to our attention!

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