Paella with chicken leeks and tarragon - Mayo Clinic
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Print Products and services 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 Healthy carbHigh Fiber Ingredients
1 teaspoon extra-virgin olive oil 1 small onion, sliced 2 leeks (white part only), thinly sliced 3 garlic cloves, minced 1 pound boneless, skinless chicken breast, cut into strips 2 large tomatoes, chopped 1 red pepper, sliced 2/3 cup 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 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 mgCalories 369Sodium 182 mgTotal fat 6 gTotal carbohydrate 46 gSaturated fat 1 gDietary fiber 7 gTrans fat TraceAdded sugars 0 gMonounsaturated fat 2 gProtein 35 gTotal sugars 8 g Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1.5 Vegetables 3 Carbohydrates 2 DASH Eating Plan Servings
Grains and grain products 2 Meats, poultry and fish 3 Vegetables 3 DASH diet: Recommended servings Sample DASH menus Diabetes Meal Plan Choices
Meat and meat substitutes 3 Nonstarchy vegetables 3 Starches 2 ShareTweet July 14, 2021 Show references Tyler Herbst S. Food Lover's Companion. 3rd ed. New York, N.Y.: Barron's Educational Series Inc.; 2001:436. Advertisement
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