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Recipe: Paella with chicken, leeks and tarragon

Recipe: Paella with chicken, leeks and tarragon

Paella is a Spanish dish that combines rice, garlic, onions, peas, tomatoes, and meat or shellfish.

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).


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.


Ingredients
  • 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

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories378 
Carbohydrate46 g 
Cholesterol82 mg 
Fiber7 g 
Monounsaturatedfat2 g 
Potassium 
Protein35 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups rice and vegetables and 4 ounces chicken 
Sodium182 mg 
TotalFat6 g 

2014-07-29

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