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 chorizo (spicy sausage).
Makes 24 bars
Ingredients
1 teaspoon
extra-virgin olive oil
1 small onion,
sliced
2 leeks (whites
only), thinly sliced
3 garlic cloves,
minced
8 ounces
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
Directions
In a large, nonstick frying pan, heat the olive oil over medium heat.
Add the onions, leeks, garlic and chicken strips. Sauté until the vegetables
are translucent and chicken is slightly browned, about 5 minutes. Add the
tomatoes and red pepper slices and continue to sauté 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.
Nutritional
analysis per serving
Total fat 7 g
Calories 345
Protein 22 g
Cholesterol 43
mg
Total
carbohydrate 48 g
Dietary fiber 5
g
Monounsaturated
fat 3 g
Saturated fat 2
g
Sodium 100 mg
