By Colleen Hurley, RD, Certified Kid’s 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 Mum’s 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:
婴儿成长之当月不含麸质的食谱：甘蓝香肠烩饭
科林赫利，ＲＤ，儿童营养认证专家
随着晚上越来越冷，这份贴心的不含麸质食谱一定能让你温暖起来。结合了香肠、甘蓝、和糙米，这顿可口的菜肴一定能取悦全家人的胃口。这份食谱含有大量的维他命、营养物质和纤维素而不含麸质，口感极佳。
至于米：
意大利肉质烩饭其实是一种烹饪方式，不是一种米的类型。谷物主要用的是意大利米，而意大利肉质烩饭的煮食方法是不盖上盖子，不停搅拌米。粗米其实是一种草，不是真的一种谷物，并且是天然不含麸质。一如既往，确保仔细阅读标签说明，如果使用少量的谷物品种，就会发现粗米有奶油的口感。这份食谱使用了这两种米，而不是意大利米，因为这样营养更丰富，富含更多的纤维素
甘蓝香肠烩饭
这份食谱是改编马桥里.赫特.琼斯，RN写的《过敏自主烹饪书》，这本书真的很棒，给食物过敏的孩子煮食，一定要看此书。这份食谱不含大多数过敏源，包括麸质和奶制品，并且已经通过了妈妈博客的膳食学家的测试。
3/4杯糙米（中等或少量谷物）
1/2杯粗米
3勺植物油或任意分量的鸡汤
1/2茶匙的盐
4~5撮切好的甘蓝
1/4碟的碎火鸡肉或鸡肉香肠
4~5棵青葱
切好2个橙子，去皮切片（也可不切）
将上述材料放在3夸脱深的平底锅里，放入米、高汤和盐，煮到高温沸腾，接着关小火力，煮上十分钟。加入甘蓝，不要搅拌，多煮25分钟。同时，用中火煮香肠，大概15分钟，直到它变得香脆，颜色不是粉红色为止。记得要经常搅动。用一个扁口匙把香肠从锅里移出，放置在一个用厚纸巾做衬里的盘子里。沥掉锅里多余的油脂，放回锅头，加热，加些青葱。用中低小火炒上五分钟，直到葱变软。将香肠与甘蓝饭混合在一起，盖上盖子，煮20分钟，或者煮到饭变软，水分被吸干为止。将成品分在四个盘子里，如果愿意的话，可以在每盘上面放橙子切片。
分量：4人量
准备时间：1小时
节约一个小时的小贴士：
糙米需要花费相当长的时间煮熟，所以你可能想要做双份甘蓝烩饭，这样就会有结余了。如果你事先做了一大锅糙米，用肉汤代替水，口感更佳，你可以用剩下的粗米或糙米分开，各自与甘蓝一起煮，然后遵循接下来的步骤。这也可以为孩子做一份健康的在校午餐：早上加热后放在一个保温瓶里。