#FoodieFriday: Chicken Paella

January 11, 2018
Prawns are a good source of unsaturated fat, which makes up the majority of its fat content. Unsaturated fats can help improve your blood cholesterol levels when you eat them in place of saturated or trans fats. Prawns, like other fish and shellfish, are also a good source of omega-3 fatty acids -- essential fatty acids your body does not produce. Omega-3s can reduce inflammation and your risk of heart disease, cancer and arthritis, as well as help with brain function. While prawns are a low-fat food and contain many healthy fats, they are also rich in cholesterol, containing 179 milligrams per 3-ounce serving.
So, what are you waiting for, this dish not only gives you a great source of Omega 3 but it's paella - you can't go wrong.
Ingredients (makes 1 serving)

10ml virgin olive oil

½ onion, finely chopped

½ red pepper, diced

1 garlic clove, crushed

1 diced chicken breast

2 pinches of paprika

50g brown rice

6 tomatoes, de-seeded and cut into quarters

250ml water

1 vegetable stock cube

Pinch of dried chilli flakes

100g cooked cocktail prawns

2 spring onions finely sliced


    1. Heat the oil in a fairly large frying pan and sauté the onion and red pepper for 1 minute, then lower the heat and cook, covered, for about 10 minutes or until softened
    2. Add the garlic and cook for 1 minute
    3. Turn the heat up to high and sauté the diced chicken for 2 to 3 minutes or until the chicken turns white
    4. Add the paprika and the rice and cook gently for 2 minute
    5. Meanwhile pour 500ml of boiling water into a jug and add the stock cube. Stir until dissolved
    6. Add the chopped tomatoes and stock to the pan
    7. Give it a quick stir and add the chilli flakes
    8. Cover and cook over a low heat for 12 – 15 minutes or until the rice is tender
    9. Add the prawns for the last 2 to 3 minutes. Finally, stir in the chopped spring onion.

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