Chicken gumbo soup


  • 1 lb boneless, skinless chicken breast, diced
  • 3 cups reduced-sodium, reduced-fat chicken broth, divided
  • 3 cups water
  • 1 cup chopped onion
  • 1 clove garlic, minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 bay leaf
  • 1/8 tsp sage
  • 1/4 tsp red pepper flakes
  • 1/4 tsp thyme
  • 1 cup chopped fresh tomatoes
  • 1 cup corn kernels, frozen or fresh
  • 1 cup frozen okra
  • 2 Tbsp canola oil
  • 1/4 cup flour
  • 2 cups cooked brown rice


Place the chicken in a large soup pot
with 1 cup of broth. Bring to a boil.

Add the additional broth, water, onion, garlic,
salt (omit this if you need to reduce total sodium),
pepper, bay leaf, sage, red pepper flakes, and
thyme and simmer for 20 minutes.

Add the tomatoes, corn, and okra and simmer for 15 minutes.

In a separate pan, heat the oil and flour and stir
until the flour and oil are golden brown and bubbly,
stirring constantly. Add 1 cup of the soup broth to
the mixture and whisk until smooth.

Add the mixture back to the soup pot and whisk
until dissolved. Simmer 30 minutes. Stir in the
rice the last 10 minutes of cooking.