Paella
Good nutritional profile
Spanish saffron rice with seafood or meat.
Paella is a Spanish rice dish cooked in a wide pan with saffron, stock, olive oil, vegetables and either seafood or chicken until the rice absorbs the liquid. Most of its energy comes from the white rice, with moderate protein from the seafood or meat, modest fat and little fiber. A 350 g plate is about 455 kcal; a side salad adds vegetables and fiber.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 4g | 5.7% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 10.7g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 68g | 2.7% |
| Calories | 130 | 5.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.63 | g | 3.1% |
| Monounsaturated | 2.49 | g | 10.0% |
| Polyunsaturated | 0.55 | g | 4.2% |
| Omega-3 | 0.165 | g | Estimate |
| EPA | 11 | mg | 1.2% |
| DHA | 14 | mg | 1.6% |
| Omega-6 | 0.385 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 6.89 | mg |
| Vitamin E | 0.68 | mg |
| Selenium | 8.99 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.8 | mcg | 2.5% |
| vitamin B1 | 0.049 | mg | 4.1% |
| vitamin B2 | 0.074 | mg | 5.7% |
| vitamin B3 | 1.19 | mg | 7.4% |
| vitamin B6 | 0.103 | mg | 6.1% |
| vitamin B9 | 8.51 | mcg | 2.1% |
| vitamin B12 | 0.433 | mcg | 18.0% |
| vitamin C | 6.89 | mg | 7.7% |
| vitamin D | 0.006 (0 IU) | mcg | 0.0% |
| vitamin E | 0.676 | mg | 4.5% |
| vitamin K | 4 | mcg | 3.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12.4 | mg | 1.2% |
| iron | 0.595 | mg | 3.3% |
| magnesium | 13.9 | mg | 3.5% |
| phosphorus | 71.7 | mg | 10.2% |
| potassium | 126 | mg | 4.8% |
| sodium | 248 | mg | 10.8% |
| zinc | 0.618 | mg | 5.6% |
| copper | 0.088 | mg | 9.8% |
| manganese | 0.378 | mg | 16.4% |
| selenium | 8.99 | mcg | 16.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 149 | mg | 21.3% | 127% |
| Isoleucine | 260 | mg | 18.6% | 118% |
| Leucine | 469 | mg | 17.2% | 105% |
| Lysine | 436 | mg | 20.8% | 124% |
| Methionine | 228 | mg | 21.7% | 135% |
| Phenylalanine | 455 | mg | 26.0% | 152% |
| Threonine | 244 | mg | 23.2% | 133% |
| Tryptophan | 65 | mg | 23.2% | 135% |
| Valine | 295 | mg | 16.2% | 101% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- 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
Instructions
- 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
Soften the onion, pepper and garlic, stir in the grated tomato and paprika and cook to a thick sofrito.
- 3
Return the chicken, add the rice and stir to coat in the oil for a minute.
- 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
Nestle the prawns and mussels into the rice and scatter over the peas. Cook until the mussels open and the rice is tender.
- 6
Raise the heat briefly at the end to form a toasted crust (socarrat) on the bottom.
- 7
Rest off the heat for 5 minutes, then serve with lemon wedges.