By Mayo Clinic Staff

Dietitian's tip:

Paella is a Spanish dish that combines saffron-flavored rice, garlic, onions, peas, tomatoes, and meat or shellfish. In this version, tarragon is substituted for saffron and chicken stands in for spicy sausage (chorizo).

Number of servings

Serves 4

Ingredients

  1. 1 teaspoon extra-virgin olive oil
  2. 1 small onion, sliced
  3. 2 leeks (whites only), thinly sliced
  4. 3 garlic cloves, minced
  5. 1 pound boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  6. 2 large tomatoes, chopped
  7. 1 red pepper, sliced
  8. 2/3 cup long-grain brown rice
  9. 1 teaspoon tarragon, or to taste
  10. 2 cups fat-free, unsalted chicken broth
  11. 1 cup frozen peas
  12. 1/4 cup chopped fresh parsley
  13. 1 lemon, cut into 4 wedges

Directions

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to saute another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil.

Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional analysis per serving

Serving size :About 2 cups rice and vegetables and 4 ounces chicken

  • Cholesterol 82 mg
  • Calories 378
  • Sodium 182 mg
  • Total fat 6 g
  • Total carbohydrate 46 g
  • Saturated fat 1 g
  • Dietary fiber 7 g
  • Trans fat Trace
  • Sugars 0 g
  • Monounsaturated fat 2 g
  • Protein 35 g
Jul. 29, 2014