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
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