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Healthy Paella

JuanMontalvo's picture
Paella pronounced (pah-eh-ya) which contains chicken, seafood, pork sausage, rice, fresh vegetables, herbs, and spices is the best known traditional dish of Spain. Given its popularity in Spanish cooking it is not surprising that other Latin countries like Cuba, Puerto Rico, and Venezuela have come up with their own version. This is my healthier version of Paella. I replaced the pork with Canadian bacon, the skin-on chicken pieces with boneless-skinless chicken breast and I am using brown rice instead of white. I am also using low-sodium chicken stock.
  Olive oil 4 Tablespoon
  Onion 1 Medium, diced
  Red bell pepper 1 Medium, diced
  Garlic 2 Tablespoon, chopped
  Canadian bacon 4 Ounce, diced
  Saffron seeds 1 Teaspoon
  Canned diced tomatoes 15 Ounce (1 Can)
  Brown rice 2 Cup (32 tbs)
  Dry white wine 1 Cup (16 tbs) (Vino Seco)
  Low sodium chicken stock 4 Cup (64 tbs)
  Boneless skinless chicken breast 16 Ounce, cut into 1 inch cubes
  Salt To Taste
  Pepper To Taste
  Shrimp 1⁄2 Pound, shelled, deveined, tails removed
  Mussels 8
  Littleneck clams 8
  Peas 1 Cup (16 tbs)
  Parsley 1⁄4 Cup (4 tbs), chopped

Add olive oil to medium high heat. Add onions and red bell pepper until onion is translucent. Add garlic, Canadian bacon cook for 2-3 minutes. Add the saffron seeds, mix well.
Add tomatoes and cook for an additional 2-3 minutes. Add rice and coat well with all other ingredients. De-glaze with white wine, and cook till liquid is almost all absorbed.
Pour in hot stock. Add chicken breast to pot, bring to a boil. Reduce temperature to a medium-low heat and cook for 30 minutes. Salt and pepper to taste. Stir frequently.
Add shrimp and mix well. Place mussels and clams in pot, with the tail side down into the rice mixture (the clam and mussels opening will be facing up). They will start to open right before your eyes. Once opened, mix well. Cook and additional 15 minutes.
Continue cooking till rice is aldente and the liquid is absorbed. If rice is still not done, add more stock or wine, till rice is completely cooked.
Add peas in the last 5 minutes of cooking time. Add parsley right before you serve the paella.
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Recipe Summary

Difficulty Level: 
Side Dish
Meat, Seafood
Preparation Time: 
10 Minutes
Cook Time: 
60 Minutes
Ready In: 
70 Minutes
One of the easiest ways to prepare a easy, quick and delicious dinner at home is to whomp up simple, healthy paella. Juan Montalvo shows how to cook up this Spanish delicacy using seafood, sausage, spices, veggies and saffron. To trim down this recipe, you can use low-fat and low-sodium ingredients that would ensure that you binge sans any guilt.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 652 Calories from Fat 148

% Daily Value*

Total Fat 17 g25.7%

Saturated Fat 2.9 g14.6%

Trans Fat 0 g

Cholesterol 137.5 mg45.8%

Sodium 624.3 mg26%

Total Carbohydrates 69 g22.9%

Dietary Fiber 5.9 g23.7%

Sugars 4.6 g

Protein 50 g99.5%

Vitamin A 33.7% Vitamin C 92.1%

Calcium 11.9% Iron 33.7%

*Based on a 2000 Calorie diet

Healthy Paella Recipe Video