Spain's culinary scene is bursting with flavour, but it doesn't have to be heavy! This recipe showcases the best of Spanish cuisine with a healthy twist, perfect for a quick and delicious weeknight dinner or a vibrant weekend meal. We’re making Healthy Chicken and Vegetable Paella, a lighter take on the classic, packed with fresh vegetables and lean protein. It's a fantastic example of healthy meal options that are quick to make and brimming with deliciousness, making it one of the best recipes for a satisfying yet healthy dinner.
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 zucchini, chopped
- 1 cup cherry tomatoes, halved
- 1 cup chopped broccoli florets
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 ½ cups chicken broth (low sodium)
- ½ cup Arborio rice
- ½ tsp saffron threads
- ½ tsp smoked paprika
- ¼ tsp cayenne pepper (optional, for a little heat)
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
Step 1: Sauté the Vegetables
Heat the olive oil in a large paella pan or wide, shallow skillet over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic, bell peppers, and zucchini and cook for another 5 minutes, until slightly tender. This step builds the base of flavor for our delicious dish.
Step 2: Add Chicken and Spices
Add the chicken to the pan and cook until browned on all sides, about 5-7 minutes. Stir in the cherry tomatoes, broccoli, saffron threads, smoked paprika, and cayenne pepper (if using). Season with salt and pepper to taste.
Step 3: Incorporate Rice and Broth
Pour in the chicken broth and bring to a simmer. Stir in the Arborio rice and reduce heat to low. Cover the pan and simmer for 15-20 minutes, or until the rice is cooked through and the liquid is absorbed. Remember to stir occasionally to prevent sticking.
Step 4: Garnish and Serve
Once the rice is cooked, remove the pan from the heat and let it stand for a few minutes. Garnish with fresh parsley and serve immediately with lemon wedges. This healthy and easy recipe is perfect for a quick weeknight dinner.
Cooking Tips for the Best Results:
- Use good quality olive oil for the best flavor.
- Don't overcrowd the pan when cooking the chicken; cook in batches if necessary to ensure even browning.
- For a richer flavor, you can toast the rice lightly in the olive oil before adding the broth.
- Adjust the amount of cayenne pepper to your liking.
- If you don’t have Arborio rice, you can substitute with another short-grain rice.
Variations:
- Seafood Paella: Substitute the chicken with 1 lb of your favorite seafood, such as shrimp, mussels, and clams. Add them during the last few minutes of cooking.
- Vegetarian Paella: Omit the chicken and add extra vegetables like artichoke hearts, asparagus, or peas. You can also add a can of drained and rinsed chickpeas for extra protein.
- Spicy Paella: Increase the amount of cayenne pepper or add a pinch of chili flakes for extra heat.
Nutritional Information (per serving, approximate):
Calories: Approximately 350-400 Protein: 25-30g Fat: 10-15g Carbohydrates: 30-40g
This healthy Spanish food recipe offers a delightful and nutritious meal, perfect for those seeking quick dinner ideas and easy recipes. The vibrant colors and flavors of this paella make it a true celebration of Spanish cuisine, easily adaptable to various dietary preferences, making it one of the best recipes for healthy eating. Enjoy!