By Mayo Clinic Staff&#13

Dietitian’s tip:

Paella is a saffron-flavored rice dish designed with meat, seafood and veggies. This adaptation utilizes brown rice, tarragon and chicken.

Selection of servings

Serves 4

  1. Healthful carb
  2. High Fiber


  1. 1 teaspoon more-virgin olive oil
  2. 1 modest onion, sliced
  3. 2 leeks (white part only), thinly sliced
  4. 3 garlic cloves, minced
  5. 1 pound boneless, skinless chicken breast, slash into strips
  6. 2 large tomatoes, chopped
  7. 1 red pepper, sliced
  8. 2/3 cup brown rice
  9. 1 teaspoon tarragon, or to taste
  10. 2 cups unwanted fat-free, unsalted chicken broth
  11. 1 cup frozen peas
  12. 1/4 cup chopped clean parsley
  13. 1 lemon, slash into 4 wedges


In a big, nonstick frying pan, warmth the olive oil over medium warmth. Increase the onion, leeks, garlic and chicken. Saute right until the greens are translucent and rooster is a little bit browned, about 5 minutes.

Add the tomatoes and purple pepper and go on to saute a different 5 minutes. Incorporate rice, tarragon and broth and incorporate very well. Deliver to a boil.

Lessen warmth, cover and simmer about 10 minutes. Stir in peas and go on to simmer uncovered until eventually broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide among the four personal plates. Garnish each and every with 1 tablespoon parsley and 1 lemon wedge.

Dietary analysis for each serving

Serving dimension: About 4 ounces chicken and 2 cups rice and greens

  • Cholesterol 83 mg
  • Calories 369
  • Sodium 182 mg
  • Total body fat 6 g
  • Full carbohydrate 46 g
  • Saturated body fat 1 g
  • Nutritional fiber 7 g
  • Trans excess fat Trace
  • Additional sugars g
  • Monounsaturated fats 2 g
  • Protein 35 g
  • Full sugars 8 g