Diabetic Cooking

“Think Thin” Chicken Gravy

Preparation time: 1 minute. Cooking time: 10 minutes.


  • 1 tablespoon reduced-calorie margarine
  • 2 tablespoons plus 2 teaspoons all-purpose flour
  • 1 can (14 ounces) 99% fat-free, low-sodium chicken broth
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon onion powder


In a small saucepan, melt margarine over medium heat. Sprinkle flour in, using a whisk to combine to form a paste. Slowly add chicken broth, whisking continuously. Add black pepper and onion powder, and continue whisking until heated through. Gravy will be moderately thick.

Yield: 1 1/2 cups gravy.

Serving size: about 1/3 cup.

Nutrition Facts Per Serving:
Calories: 30 calories, Carbohydrates: 2 g, Protein: 1 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 192 mg, Fiber: 0 g

Exchanges per serving: 1/2 fat.

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky. She is coauthor of Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association in 2007.