Paella

Good nutritional profile

Испанское блюдо из риса с шафраном, морепродуктами или мясом.

Paella — photo 1

Паэлья — испанское блюдо из риса с шафраном, овощами и морепродуктами или мясом. Даёт сложные углеводы, белок и овощи. Для сбалансированного приёма пищи — оливковое масло и нежирный белок.

Macronutrients Distribution

Protein: 6g (21.4%)
Fat: 4g (14.3%)
Carbs: 18g (64.3%)
Fiber: 1g

Basic Nutritional Info

NutrientValueDV
Protein6g10.7%
Fat4g5.7%
Carbs18g6.0%
Simple Sugars6.3gEstimate
Complex Carbs10.7gEstimate
Fiber1g4.0%
Water68g2.7%
Calories1305.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
52

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.4g7.0%
Monounsaturated1.6g6.4%
Polyunsaturated1g7.7%
Omega-30.3gEstimate
Omega-60.7gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Main Difficulty: Medium Servings: 4 Total: 60 min

Ingredients

  • Bomba or short-grain paella rice 400 g
  • Prawns 200 g
  • Mussels 200 g
  • Chicken thighs, diced 200 g
  • Red bell pepper, sliced 1
  • Tomatoes, grated 2
  • Onion, chopped 1
  • Garlic cloves, minced 3
  • Saffron threads 1 pinch
  • Smoked paprika 1 tsp
  • Olive oil 4 tbsp
  • Hot chicken or fish stock 1 litre
  • Peas 80 g
  • Lemon wedges to serve
Prep
20 min
Cook
40 min

Instructions

  1. 1

    Steep the saffron in a little of the hot stock. Heat the olive oil in a wide paella pan and brown the chicken, then set aside.

  2. 2

    Soften the onion, pepper and garlic, stir in the grated tomato and paprika and cook to a thick sofrito.

  3. 3

    Return the chicken, add the rice and stir to coat in the oil for a minute.

  4. 4

    Pour in the saffron stock and remaining hot stock, spread the rice evenly and do not stir from now on. Simmer for about 15 minutes.

  5. 5

    Nestle the prawns and mussels into the rice and scatter over the peas. Cook until the mussels open and the rice is tender.

  6. 6

    Raise the heat briefly at the end to form a toasted crust (socarrat) on the bottom.

  7. 7

    Rest off the heat for 5 minutes, then serve with lemon wedges.