Paella
Healthy, because
Even smarter
Nutritional values
A Spanish paella should include seafood, rice and saffron, but also peas and red peppers. The latter provide plenty of vitamin C and beta-carotene. Beta-carotene is the most important precursor of vitamin A, which the body can convert into the vitamin-effective form. Hence the name provitamin A. Vitamin A is not only indispensable for the visual process but also ensures beautiful, healthy skin.
You don't have a paella pan at hand? You can also prepare the Spanish rice dish in a large, coated pan.
(Percentage of daily recommendation)
| Calorie | 719 cal. | (34 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 11 μg | (55 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 38.4 μg | (64 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 26 mg | (217 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 12.2 μg | (407 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,396 mg | (35 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 8.8 mg | (59 %) | ||
| Iodine | 272 μg | (136 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 446 mg | |||
| Cholesterol | 285 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 sm can Saffron (0.1 grams)
- 1 onion
- 1 garlic clove
- 150 grams green Peas (frozen)
- 1 red Bell pepper
- 150 grams button Mushroom
- 2 Tomatoes
- 250 grams Chicken breasts
- 200 grams white fish fillets (such as cod)
- 150 grams shrimp (peeled and deveined)
- 500 grams cooked mussels
- 4 Tbsps olive oil
- 300 grams Paella rice
- 200 milliliters dry white wine
- 800 milliliters Beef broth
- 1 Tbsp butter
- salt
- freshly ground peppers
- 1 splash lemon juice
Preparation steps
Soak the saffron in 3 tablespoons lukewarm water.
Peel the onion and garlic and mince. Thaw the peas. Rinse the peppers, cut in half, remove the seeds and white pith and cut into narrow strips. Wipe the mushrooms with a paper towel and thinly slice. Rinse the tomatoes, hull, remove the seeds and dice.
Rinse the meat and fish, pat dry and cut into bite-size pieces. Rinse the shrimp and drain. Remove the mussels from the shells.
In a large paella pan, heat 2 tablespoons oil and brown the meat on all sides.
Remove the meat from the pan. Add the remaining oil to the pan, sweat the onion, pepper and garlic until the onion is translucent. Add the rice and sauté briefly then pour in the wine. Cook until the wine evaporates, add the broth and saffron and cook over medium heat for about 15 minutes.
Sauté the mushrooms in a separate pan in melted butter until tender.
Add the meat, fish, peas and tomatoes to the paella and simmer for another 4-5 minutes. Add the mushrooms, mussels and shrimp and season with salt, pepper and lemon juice. Simmer for another 3 minutes.
Season the paella again and serve.
