Rouses JAN-FEB_2017_FINAL-flipbook

the Eat Right issue

Gluten-Free Gumbo WHAT YOU WILL NEED ¾ cup rice flour 1 cup Rouses vegetable oil 1½ cups chopped yellow onion 1 large green bell pepper, cored, seeded, and chopped 2 cloves garlic, crushed ¾ pound gluten free smoked sausage sliced into bite-size rounds* ¼ teaspoon cayenne pepper ¼ teaspoon Rouses black pepper 1 teaspoon celery salt 2 teaspoons dried thyme 3 bay leaves 6½ cups chicken stock 1 pound boneless, skinless chicken breasts, cut into bite-size chunks 1½ teaspoons Cajun seasoning ½ cup thinly sliced green onions Cooked white or brown rice, for serving *We used Kountry Boys smoked pork and beef sausage. HOW TO PREP In a large 8 to 10-quart stockpot, heat ¼ cup of Rouses vegetable oil over medium heat. Add the sausage and cook long enough to render the fat. Remove from the pot, and set aside. Heat the remaining vegetable oil. Cook the onion, bell pepper, and garlic, until fully caramelized, about 15 minutes. With a wooden spoon, scrape the fond (the little brown bits at the bottom of the pot) off the bottom of the pot. Add the rice flour and cook for 5 to 7 minutes to make the roux. Rice flour does not brown like regular flour, which is why it is important to get the deep color out of the vegetables and fond. Add the smoked sausage, cayenne pepper, black pepper, celery salt, thyme and bay leaves to the pot. Stir and cook for an additional 2 minutes. Add the stock and stir until the roux and liquid are well combined. Turn the heat to high and bring to a low boil. Once boiling, turn the heat down to low and simmer uncovered for 1 hour, stirring frequently. Place the chicken in a bowl and sprinkle with the Cajun seasoning. Add the seasoned chicken to the pot and simmer uncovered for an additional 2 hours, stirring frequently and skimming off any fat that may rise to the top. Turn off the heat, remove the bay leaves, and stir in the green onions. Serve immediately over cooked rice.

Wheat Watchers

G luten is a protein found in wheat, barley and rye. Like many food allergies caused by proteins, the gluten causes unwanted symptoms for people with celiac disease and other gastrointestinal diseases or sensitivities.The allergy can result in abdominal pain and diarrhea from the inflammation of the intestinal lining and poor absorption of nutrients. Gluten is responsible for the elasticity of the dough and provides the chewy and stretchy characteristics inbreads.Gluten is alsofrequently used in gravies or sauces as a thickener. Rouses Chef Says You can use rice flour mixed with Xantan Gum to make any kind of bread that does not require yeast to rise.

Eat Right with Rouses

Gluten Free “Generally, the only individuals that need to be on a gluten-free diet are those with gastrointestinal diseases or sensitivities. However, there are no real concerns with those who feel they want to try it as an avenue for losing weight. Removing gluten from your diet may not be effective for weight loss, though it may encourage lowering the intake of cakes, cookies, and other bakery items. If you are swapping all-purpose flour for a gluten- free all-purpose, you can substitute it directly at a 1:1 ratio. Gluten-free flour alternatives include almond flour, rice flour, amaranth flour, potato flour, buckwheat flour and chickpea flour – be sure to check the package for the proper measurements. Bob’s Red Mill has a wide assortment of gluten-free flour alternatives and substitutes.” —Esther, Rouses Dietitian

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MY ROUSES EVERYDAY JANUARY | FEBRUARY 2017