By Mayo Clinic Staff

Dietitian's tip:

Paella is a saffron-flavored rice dish made with meat, seafood and vegetables. This adaptation uses brown rice, tarragon and chicken.

Number of servings

Serves 4
  1. Healthy carb
  2. High Fiber

Ingredients

  1. 1 teaspoon extra-virgin olive oil
  2. 1 small onion, sliced
  3. 2 leeks (white part only), thinly sliced
  4. 3 garlic cloves, minced
  5. 1 pound boneless, skinless chicken breast, cut into strips
  6. 2 large tomatoes, chopped
  7. 1 red pepper, sliced
  8. 2/3 cup 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 onion, leeks, garlic and chicken. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes.

Add the tomatoes and red pepper 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 among four individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional analysis per serving

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

  • Cholesterol 83 mg
  • Calories 369
  • Sodium 182 mg
  • Total fat 6 g
  • Total carbohydrate 46 g
  • Saturated fat 1 g
  • Dietary fiber 7 g
  • Trans fat Trace
  • Added sugars 0 g
  • Monounsaturated fat 2 g
  • Protein 35 g
  • Total sugars 8 g
July 14, 2021