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MY
ROUSES
EVERYDAY
JANUARY | FEBRUARY 2017
the
Eat Right
issue
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.
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
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