Paella-Style Chicken and Rice
Paella pans are round, shallow metal pans that let the rice and vegetables cook evenly without getting mushy. A wok will do the job just as well; the wide mouth lets liquid evaporate, so the rice cooks and the other ingredients steam rather than boil.
Serves 6
2 TBS. olive oil
7 oz. spicy chorizo sausage, finely diced
8 oz. cremini mushrooms, sliced
2 large carrots, diced (1 cup)
1 cup fresh or frozen corn kernels
1 14-oz. can chopped tomatoes, drained
4 cloves garlic, minced (4 tsp.)
1 cup short-grain brown rice
¹⁄8 tsp. saffron, crumbled
6 boneless, skinless chicken breasts, finely diced
1 cup fresh or frozen peas, thawed
¼ cup lemon juice
3 green onions, thinly sliced, for garnish
1. Heat oil in wok over medium-high heat. Add chorizo when ripples appear in oil, and season with salt. Sauté 5 to 7 minutes, or until chorizo is browned, stirring occasionally. Add mushrooms, and sauté 4 to 5 minutes.
2. Stir in carrots, corn, tomatoes, and garlic, and sauté 2 minutes more. Stir in rice, 2 1/4 cups water, and saffron. Bring paella to a boil. Add chicken reduce heat to medium-low, cover with wok lid, and simmer 40 minutes, or until all liquid is absorbed. Add peas on surface (do not stir yet), cover, and allow peas to steam 1 to 2 minutes. Remove wok from heat, and stir in lemon juice and green onions. Season with salt and pepper.
PER SERVING: 512 CAL; 41 G PROT; 20 G TOTAL FAT 6 G SAT FAT; 42 G CARB; 95 MG CHOL; 65 MG SOD; 5 G FIBER; 6 G SUGARS
June 11, 2010
by Optimum WellnessComments
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