Add Whole Grain Goodness - Gluten-Free Recipes

Recipes:

These delicious, tried-and-true gluten-free dishes offer a healthier take on classic favorites by using brown rice. They’re sure to be a hit with family and friends while backyard entertaining this spring! 

Naturally gluten-free, brown rice is one of the least allergenic of all grains and also rates low on the glycemic index (GI), a scale that measures the speed at which foods raise blood sugar level. Low-GI foods like brown rice provide long- lasting energy which helps to sustain hunger and minimize snacking occasions.

Thai Green Chicken Curry with Coconut Rice

Serves 6

• 1 cup U.S. long grain brown rice     250 mL
• 1 cup  coconut milk (can be low fat), divided     250 mL
• 2 cups  gluten-free vegetable or chicken broth, divided     500 mL
• 1 lb boneless skinless chicken, cut into thin strips     454 g
• 1 tsp each, baking soda and corn starch     5 mL
• 1 tbsp low sodium gluten-free soy sauce     15 mL
• 2 tbsp  vegetable oil     30 mL
• 1 cup snap peas, trimmed     250 mL
• 1 cup sliced red pepper     250 mL
• 1 cup red onion, sliced     250 mL
• 1 cup  button mushrooms, halved     250 mL
• 2 tbsp Thai green curry paste     30 mL
• 1 cup  torn fresh basil leaves     250 mL
• 2 tsp  fresh lime juice     10 mL

In saucepan, combine rice with ½ cup (125 mL) coconut milk and 1 ½ cups (375 mL) broth. Stir. Bring to boil over medium-high heat and reduce heat to low; cover and simmer until liquid has been absorbed, about 45 minutes. Remove from heat.

In a bowl, combine chicken with baking soda, cornstarch and soy sauce, mixing well to coat chicken. Let sit while preparing vegetables.

In large heavy skillet, heat oil over medium heat. Cook chicken just until browned on the outside, about 5 minutes (will not be cooked through; will finish cooking in sauce). Transfer to clean bowl. Add snap peas, red pepper and onions; sprinkle with salt and pepper, stirring frequently until onion begins to soften, about 5 minutes.

Stir in curry paste; cook until paste begins to darken, about 3 minutes. Add remaining coconut milk, scraping any brown residue from the bottom of the pan. Add remaining chicken broth and reserved chicken and bring to a simmer. Cook until vegetables are tender crisp and sauce is slightly thickened, stirring occasionally, about 5 minutes. Remove from heat and stir in basil and lime juice. Serve over brown coconut rice.

Tip: Add a couple of fresh lime leaves and replace regular basil with Thai basil for a more authentic flavour profile. This recipe can also be easily adjusted for vegetarians by replacing chicken with cubed firm or extra firm tofu.

PER SERVING: about 380 cal, 24 g pro, 10 g total fat (6 g sat fat), 35 g carb, 4 g fibre, 45 mg chol, 470 mg sodium. %RDI: iron 15%, calcium 6%, vit A 35%, vit C 90%

Brown Rice Risotto with Lemon and Fresh Peas

Serves 6

• 6 cups gluten-free low-sodium vegetable or chicken broth     1.5L
• 2 tbsp butter     30 mL
• 2 tbsp olive oil     30 mL
• 1/2 cup finely chopped shallots     125 mL
• 2 cups  sliced mushrooms (shiitake, cremini or chanterelles)     500 mL
• 1 1/2 cups  U.S. short or medium grain brown rice     375 mL
• 1/2 cup  dry white wine     125 mL
• 1 cup  fresh peas (or frozen peas, thawed)     250 mL
• 1 tbsp grated lemon zest     15 mL
• 1/2 cup fresh grated Parmesan     125 mL
• 1/4 cup fresh chopped parsley     50 mL

Heat the broth in a medium saucepan over medium heat to maintain a simmer.

In a large saucepan, heat the butter and oil over medium heat until butter is melted, about 1 minute. Stir in the shallots and cook until translucent but not browned, about 5 minutes. Stir in mushrooms and cook until golden, about 5 minutes. Sprinkle with salt and pepper.

Add rice, stirring until all grains are coated and translucent around the edges, about 3 minutes. Add the wine, scraping any brown residue from the bottom of the pan and cook, stirring often, until most of the liquid has been absorbed, about 2 minutes.

Cook the rice, stirring often, and adding 1 cup (250 mL) of the simmering broth at a time (stirring until almost all the broth has been absorbed before adding more – this is what produces the creamy texture) until the rice is al dente, about 45 minutes. If needed, add up to 1 cup (250 mL) extra broth if rice is too thick. Stir in the peas with the last addition of broth.

Remove from heat and stir in the lemon zest, Parmesan and parsley. Let sit covered for 10 minutes before serving in warmed bowls or plates with additional Parmesan and fresh cracked pepper, if desired.

Tip: Add some chopped nuts to this simple vegetarian dish to boost protein.

PER SERVING: about 360 cal, 10 g pro, 13 g total fat (5 g sat fat), 50 g carb, 5 g fibre, 15mg chol, 350 mg sodium. %RDI: iron 10%, calcium 20%, vit A 15%, vit C 25%

Brown Rice Cuban Burgers

Makes 6

Source: USA Rice Federation, www.riceinfo.com