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Active time
20 minutes
Total time
1 hour and 20 minutes
Yield
8 servings
Serving Size
¾ cup
Nutritioni
Ingredients

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

Instructions

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).


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