Paella Gi Jane Recipe

Looking for an easy Paella GI Jane recipe? Learn how to make Paella GI Jane using healthy ingredients.


Submitted by gi-jane

Makes 2 servings



Low fat version of a traditional Spanish dish of chicken and seafood in saffron rice.

Recipe Ingredients for Paella GI Jane

6 oz (2 thighs) chicken, chopped in half with a cleaver
1 teaspoon olive oil
1/2 onion, minced
1 garlic clove, crushed
1 green pepper
1 pint fish stock (stock cube)
1 pinch saffron
1 pinch paprika
3 oz basmati rice
2 oz cooked mussels
3 oz cooked squid rings
3 oz cooked prawns
2 oz peas, defrosted if frozen

Recipe Directions for Paella GI Jane

  1. Heat the oil in a wide-based saute or paella pan

  2. Brown the chiciken thighs all over and remove with a slotted spoon. Reserve

  3. Add the minced onion, crushed garlic and sliced green pepper to the oil and cook for a few minutes

  4. Add the rice and cook until translucent

  5. Add enough of the fish stock to cover the rice with the saffron and paprika.

  6. Return the chicken thighs to the pan and stir to combine

  7. Put the lid on the pan and cook on a very low heat for 15-20 minutes

  8. Check the rice during this time, adding more stock if it looks too dry. Shake rather than stir the pan contents to stop them sticking

  9. When the chicken is cooked, turn off the heat and add the seafood and peas.

  10. Replace the lid and leave, covered, for 5 more minutes to heat everything through.

  11. Serve straight from the pan.

Categories

Main Dish

Nutrition Facts
Serving Size 593.2g
Amount Per Serving
Calories
497
Calories from Fat
80
% Daily Value*
Total Fat
8.9g
14%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
258mg
86%
Sodium
619mg
26%
Potassium
1040mg
30%
Total Carbohydrates
46.3g
15%
Dietary Fiber
3.5g
14%
Sugars
4.2g
Protein
54.3g
Vitamin A 14% Vitamin C 112%
Calcium 9% Iron 25%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in manganese
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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