Average: 5 (1 vote)
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. Stir constantly until flour begins to turn golden brown.

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

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

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

7. Remove bay leaf.

8. 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!
I made this and it was excellent. I lived in Louisiana when I was younger for about 6 years and it tastes just like gumbo should. The only changes I made was I didn’t put the pot in the oven to make the roux but kept it on the stove. That did not make sense and I assumed it was a mistake. I also did not have gumbo file (and could not find it where I live) so I left it out. I also hate okra and omitted it. It was still great and my family loved it.
Hi Joanne, we're glad you enjoyed it! Thanks for pointing out your direction confusion. We have updated the recipe.
the roux needs to have equal parts oil and flour and you do have to stir it constantly or you WILL burn it.

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