Our easy, quick yet totally delicious paella is the perfect dish to put a smile on everyone’s face – especially in winter! It is packed with colour, flavour and health boosting phytonutrients (these are the special health boosting properties found in vegetables). Tomatoes and sweet red peppers are rich in anti-inflammatory lycopene. And allicin, the compound in garlic, is known for its antibacterial and immune supporting properties. Cook up our ‘pack a punch paella’ and dream of sunnier climes to help get through dark, cold days.
- 3-4 chicken thighs (skin off) approx 230g cut into generous bite sizes
- 1 onion, diced
- 80g frozen king prawns
- 150g brown rice
- 300ml chicken stock
- 1/2 red pepper cut into slices
- a small pinch or about 4 or 5 strands saffron
- 1 tsp ground paprika
- 80g frozen peas
- 1/2 carton or can chopped tomatoes (approx 200ml)
- 1 cloves of garlic pasted or very finely chopped
- Coconut oil
- Place a casserole dish or saucepan (with a tight fitting lid) onto a medium heat and add a tablespoon of coconut oil.
- Add the onion and sweat on a low heat until soft. Next add the chicken pieces and lightly brown for a few minutes. At this stage you are not cooking the meat all the way through, just lightly browning it.
- Next add the red pepper and cook for a few minutes until slightly softened, then add the garlic and paprika and cook out for about 30 seconds before adding the rice. Next add the stock and saffron strands.
- Bring the liquid up to the boil and then down to a simmer before placing the lid on and gently simmering on a low heat for 30 minutes or until the rice is cooked through.
- Add the 1/2 tin of chopped tomatoes and reduce (with the lid off) on a medium heat for 5 minutes until the tomatoes have absorbed and concentrated into the rice.
- Next add the prawns and peas, stir through and allow to cook for a few minutes.
- Turn off the heat and place the lid back on and allow to stand for 5 minutes to continue to steam the prawns – they should change from grey to a vibrant rich pink. If ever unsure always check before eating.
- Serve warm with a generous sprinkle of parsley and a squeeze of lemon.
By Georgie Soskin, Cooking Them Healthy