By Colleen Hurley, RD, Certified Kids Nutrition Specialist With the evenings getting cooler, this hearty gluten free recipe is sure to warm you up. Combining sausage, kale, and wild rice; this savory dish is sure to please the whole family. Not only is the recipe gluten free, it is nutrient and flavor dense providing a wealth of vitamins, nutrients and fiber. About Rice Risotto is actually a cooking method, not a type of rice. The grain typically used is arborio rice and the risotto method involves cooking rice uncovered and constant stirring. Wild rice is actually a grass, not really a grain, and it is gluten free by nature. As always, be sure to read the labels carefully or contact the company if you are in doubt. Wild rice has a rich flavor while brown rice provides creaminess if using a short grain variety. The recipe utilizes both brown and wild rice instead of arborio because they are more nutrient dense providing a great deal more fiber. Kale Sausage Risotto This is an adaptation of an original recipe from the Allergy Self-Help Cookbook by Marjorie Hurt Jones, RN, which is a truly wonderful cookbook and a must have for anyone cooking for children with food allergies. The recipe is free from most common allergens, including gluten and dairy, and has been tested and tried by Mum Mums own dietitian. ¾ cup brown rice (medium or short grain) ½ cup wild rice 3 cups vegetable or free range chicken broth ½ teaspoon salt 4-5 cups chopped kale ¾ cup ground turkey or chicken sausage 4-5 shallots, finely chopped 2 oranges, peeled and sliced (optional) In a 3 quart saucepan, combine the rice, stock, and salt and bring to a boil over high heat. Reduce to low heat, cover, and cook for 10 minutes. Add the kale without stirring it in, return cover and cook for an additional 25 minutes. Meanwhile, cook the sausage over medium heat for about 15 minutes until crumbly and no longer pink; stirring often. Using a slotted spoon, remove sausage from pan and place on a paper-towel lined plate. Drain excess fat from pan, then return the pan to heat and add the shallots. Sautee over medium-low heat for about 5 minutes or until shallots are soft. Stir in the sausage and the rice-kale mixture, cover and cook for 20 minutes or until rice is tender and liquid has been absorbed. Divide onto 4 plates and top with orange slices if desired. Serves: 4 Prep time: 1 hour Time Saving Tips: The brown rice does take longer to cook so you may want to double the recipe so you have leftovers. If you make a large batch of brown rice ahead of time, use broth instead of water for added flavor. You can make this recipe with leftover brown and/or wild rice by steaming the kale separately, then following the rest of the directions. This also makes a great, healthy school lunch for kids; warm it up in the morning and place in a thermos.
译文:
适合宝宝发育的无筋食谱：甘蓝香肠烩饭
该食谱由专门从事孩子营养学研发的专家Colleen Hurley提供的。随着天气越来越凉，相信这份丰盛的无筋食谱会让你暖和起来。混合香肠、甘蓝、菰米烹饪而成的这道美味可口的菜肴会受到你全家人的欢迎。它不仅是一道不会产生过敏的无筋菜肴，而且它富于营养，口味浓厚，能够提供丰富的维生素，营养素以及纤维素。烩饭实际上是一种烹饪方法，而不是一种米饭。关于这道烩饭所用谷物最具代表性的就是arborio米，其烹饪方式包括煮（煮的时候不加盖）、连续地搅拌。实际上食谱用菰米和糙米代替了arborio米，因为前者能够提供更多的纤维素，更有营养。菰米实际上是一种草，而非真是一种谷物，它天然无筋。如果采用一些细粒的谷物，比如菰米和糙米，则菰米富有香味，而糙米可提供乳脂。跟平常一样，至于用何种谷物，怎么用，在使用之前一定要仔细阅读产品标签，如果你有什么疑问请联系生产厂家。
甘蓝香肠烩饭是从Marjorie Hurt Jones所著的那本过敏者自助烹饪书中的一份食谱演变而来的。那可真是一本好书啊，非常适合对食物有过敏反应的小孩的人家。这份食谱告别了普遍性的过敏源，包括面筋和奶制品，它的抗过敏性已经经过妈妈营养学家们测试和验证过了。以下是该菜肴的烹饪方法：
3/4杯糙米（半粗粒或细粒）
1/2杯菰米
3杯蔬菜汤或土鸡汤
1/2茶勺盐
4-5杯切碎的甘蓝
3/4杯土火鸡或土鸡香肠
4-5根葱
2个橘子，剥皮切碎和直接切片（随意选择）
将以上糙米、菰米、汤、盐放进3夸脱（约2.85L）的炖锅，充分混合，然后放到大火上煮沸，减至小火，盖上盖，煮约10分钟。加甘蓝，不要搅拌，重新盖上盖再煮25分钟。同时中火煮香肠约15分钟直到变碎疏松不再呈红色，需经常搅拌。用长柄勺将香肠从锅里捞起来，放到纸巾衬底的碟子里。排干锅里剩余的油脂，然后放到火上加热，放葱，中小火炒约5分钟，直到葱变软。将香肠放入炖锅，和米-甘蓝搅拌充分混合后盖上盖煮约20分钟，直到米变软，水被完全吸收。将煮熟的烩饭分装在4个碟子里，视喜爱将橘子片放在上面。
由于煮糙米花的时间是较长的，所以你可以多加一些米，将多余的米饭留用，这样你可以省掉1个小时的时间。如果你提前准备好了糙米饭，为了可口你可以在其中加入汤而不是水。将糙米饭和（或）菰米饭跟甘蓝各蒸各，然后再重复上面没有完成的烹饪步骤就可以了。对孩子来说早晨可以将其加热，装进保温瓶里，带到学校去。这也是一种非常好、非常健康的学生餐。