Dietician'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).
- 1 teaspoon extra-virgin olive oil
- 1 small onion, sliced
- 2 leeks (whites only), thinly sliced
- 3 garlic cloves, minced
- 1 pound boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
- 2 large tomatoes, chopped
- 1 red pepper, sliced
- 2/3 cup long-grain brown rice
- 1 teaspoon tarragon, or to taste
- 2 cups fat-free, unsalted chicken broth
- 1 cup frozen peas
- 1/4 cup chopped fresh parsley
- 1 lemon, cut into 4 wedges
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
- Calories 378
- Cholesterol 82 mg
- Monounsaturated fat 2 g
- Saturated fat 1 g
- Sodium 182 mg
- Total carbohydrate 46 g
- Dietary fiber 7 g
- Protein 35 g
- Serving size About 2 cups rice and vegetables and 4 ounces chicken
- Total fat 6 g