Low-cal scrumptious paella

The science of eating well: exotic, healthy, quick and delicious recipes.

I am a fan of paella. I love the stuff, except in restaurants because I often have to take out ingredients—like chorizo sausage that neither Alicia or I like, and which is really, really bad for you—and their chefs add salt—which is pointless if you’re cooking with stock (even low-salt stock). The less salt you add, the longer you’ll live.

So this is a healthy version of the best of Spanish cooking.

I have cooked this dish with a variety of rices—black, Basmati, paella. I find the Basmati works best for me although Alicia really likes black rice.

The photo is of the black rice version, and for that I didn’t add mussels.

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‍Ingredients

• 1 ½ cup rice (almost any variety of long-grain or medium-grain rice, but avoid unfortified white rice)
• 2/3 cup reduced salt chicken stock or fish stock (beware most fish stock is high in salt)
• 1 tbsp olive oil (most recipes call for 2 tbsp, but that just adds unnecessary calories)
• 400g (14 oz) skinned chicken breast fillets, cut into bite-sized pieces
• 1 brown onion, diced
• 1 tbsp, minced garlic
• 1 red capsicum, chopped
• 1 tbsp paprika
• 150 gms (5.3 oz) barramundi (or similar white fish)
• 3/4 cup peas
• 200 gms, (7 oz) cooked prawns, tails intact
• 250 gms, (9 oz) pan-ready mussels
• 1 tomato, diced
• 1/4 cup parsley, chopped
• 1 lemon wedge, to serve

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‍Directions:

1. Place rice in a medium saucepan. Add 3 cups of the chicken stock. Bring to the boil, then reduce heat and simmer, covered, for 20 minutes or until liquid is absorbed. (It will take a bit longer if you’re using black rice). Allow to stand, covered, for 10 minutes. Lightly fluff with a fork and set aside.
2. Meanwhile, heat oil in a large frying pan over a medium/high heat. Add chicken and onion and cook for 2 minutes. Add garlic and capsicum, cook for 2 more minutes or until the capsicum has softened. Add paprika and fish and stir gently for 1 minute.
3. Reduce heat to medium. Add peas and rice and toss gently. Stir in remaining stock. Add the prawns and mussels, cover and simmer for 10 minutes or until prawns are cooked.
4. Top with tomatoes and parsley. Serve with lemon slices.

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‍Yield: 6 servings

‍Energy: 1120 kJs (279 calories) per serve