Seafood "Paella"

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Paella is the one Spanish dish which is world famous and needs no introduction. This very quick version is obviously not the "real thing", however it is an ideal last-minute showy dish, since it uses readily available ingredients.

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Preparation : 10 min Cooking : 30 min
570 calories/serving
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Ingredients

2 onions, chopped 400 g
1 yellow or red sweet peppers, chopped 200 g
1/4 cup olive oil 65 mL
1/4 tsp paprika 1 g
1 pinch saffron powder 0.1 g
1 pinch cayenne pepper [optional] 0.2 g
1 2/3 cup arborio rice 300 g
3 cups chicken broth 750 mL
900 g mussels 60 units
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
32 shrimp, medium-large 320 g
1/2 cup frozen peas 60 g
2 tbsp Italian parsley, fresh [optional] 10 g

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

For good results, use only good quality spices.

Method

  1. Prepare the vegetables: Chop the onion and bell pepper.
  2. Heat half of the oil in a heavy pan over medium-high heat. Add the onion and bell pepper, then sauté until golden brown, 7-8 min, with occasional stirring. Stir in the paprika, saffron, cayenne pepper (optional), and rice. Sauté 1 min with stirring. Pour in all the broth except about 1/4 cup, then bring to a boil. Season with salt and pepper. Reduce the heat to 'low', cover and simmer until the rice is almost tender, about 18 min.
  3. Meanwhile, carefully rinse and brush the mussels to remove any sand. Drain. Discard any of the mussels that stay open, even after being tapped, because they are not edible.
  4. Cook in a covered saucepan with 2 tbsp of water and the rest of the oil over medium heat. After 7-8 min, all the mussels should be open and ready; discard any that are still closed. Separate the mussels from the shells then discard most of the shells, keeping some as a garnish. Set aside.
  5. Put the shrimp on top of the rice, add the peas and drizzle with the remaining broth (add a little water, if necessary, to moisten the contents). Cover and cook until the shrimp is opaque in the centres and pink-coloured, 5-6 min. Adjust the seasoning, add the mussels, sprinkle with parsley (optional) then serve in the warmed dishes.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (490 g)

Amount

% Daily Value

Calories

570

Fat

18 g

27 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

180 mg

Sodium

430 mg

18 %

Carbohydrate

68 g

23 %

Fibre

3 g

12 %

Sugars

6 g

Net Carbs

65 g

Protein

37 g

Vitamin A

27 %

Vitamin C

100 %

Calcium

9 %

Iron

56 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin E, Zinc
Good source of  :
Copper, Vitamin B2, Vitamin B6, Vitamin K
Source of  :
Calcium, Fibre, Pantothenic Acid
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 2
Meat and Alternatives 4
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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