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Obesity Discussion · 01-29-06, 02:44 AM

Paella with chicken, leeks and tarragon
Dietitian's tip: 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).

SERVES 4
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. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices 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 onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional Analysis(per serving)Calories 345 Cholesterol 43 mg
Protein 22 g Sodium 100 mg
Carbohydrate 48 g Fiber 5 g
Total fat 7 g Potassium 671 mg
Saturated fat 2 g Calcium 88 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Meat and meat substitutes 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00416

01-29-06, 02:44 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Paella with chicken, leeks and tarragon Paella with chicken, leeks and tarragon Dietitian's tip: 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). SERVES 4 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. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices 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 onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge. Nutritional Analysis(per serving)Calories 345 Cholesterol 43 mg Protein 22 g Sodium 100 mg Carbohydrate 48 g Fiber 5 g Total fat 7 g Potassium 671 mg Saturated fat 2 g Calcium 88 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 2 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 3 Meat and meat substitutes 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 3 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00416 __________________