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Paella

This colourful Spanish dish is as nutritious as it is delicious.

Ingredients

Paella
Paella
12 raw prawns (shrimp)
12–16 black mussels
100 g (3½ oz) skinless firm white fish fillet
1 small skinless chicken breast fillet
1 ripe tomato
125 ml (4 fl oz/½ cup) dry white wine
1½ small red onions, finely chopped
2 tbs olive oil
100 g (3½ oz) squid rings
2 slices low-fat back bacon (we used 97% fat-free), chopped
4 garlic cloves, crushed
1 small red capsicum (pepper), finely chopped
90 g (3¼ oz) thin lean cooked beef sausages, thinly sliced
pinch of cayenne pepper
200 g (7 oz/1 cup) basmati rice
500 ml (17 fl oz/2 cups) chicken stock
¼ tsp saffron threads
80 g (2¾ oz/½ cup) fresh or frozen peas

Method

  1. Peel the prawns, leaving the tails intact. Gently pull out the dark vein from each prawn back, starting at the head end. Scrub the mussels with a stiff brush and pull out the hairy beards. Discard any broken mussels, or open ones that don't close when tapped on the bench. Cut the fish fillet into bite-sized cubes, checking for bones. Trim the chicken, then cut into bite-sized cubes. Score a cross in the base of the tomato. Cover with boiling water for 30 seconds, then plunge into cold water. Drain and peel away the tomato skin from the cross. Chop
  2. Heat the wine and two-thirds of the onion in a large pan. Add the mussels, cover and gently shake the pan for 4–5 minutes over high heat. After 3 minutes, start removing opened mussels and set aside. At the end of 5 minutes, discard any unopened mussels. Reserve the liquid.
  3. Heat half the oil in a large frying pan. Cook the chicken for 5 minutes, or until golden. Remove from the pan. Add the prawns, fish and squid and cook for 1 minute. Remove from the pan. Heat the remaining oil and cook the bacon, garlic, capsicum and remaining onion for 5 minutes, or until the onion is soft. Add the tomato, sausage and cayenne. Season. Stir in the reserved cooking liquid, then add the rice and mix well.
  4. Bring the stock to the boil in a small saucepan, then reduce to a simmer. Add the saffron, then pour into the rice and mix well. Bring slowly to the boil. Reduce the heat to low and simmer, uncovered, for 15 minutes, without stirring. Push the peas, chicken, prawns, squid and fish into the rice with a wooden spoon, then cover and cook over low heat for 10–15 minutes, or until the rice is tender and the seafood cooked.
Nutrition Per Serve

 

Energy 2653 kJ (632 Cal);
Fat 23.5 g;
Saturated fat 6.1 g;
Protein 51 g;
Carbohydrate 48.8 g;
Fibre 3.1 g;
Cholesterol 207 mg

 

Main ingredient:
Shellfish, Rice
Cuisine:
Spanish
Course:
Main-course

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