Seafood Rice Dish

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Seafood Rice Dish
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Health Score:
Health Score
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
720
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie720 kcal(34 %)
Protein52.95 g(54 %)
Fat28.53 g(25 %)
Carbohydrates51.92 g(35 %)
Sugar added0 g(0 %)
Roughage7.04 g(23 %)
Vitamin A330.39 mg(41,299 %)
Vitamin D0.38 μg(2 %)
Vitamin E1.94 mg(16 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.61 mg(55 %)
Niacin23.65 mg(197 %)
Vitamin B₆1 mg(71 %)
Folate143.58 μg(48 %)
Pantothenic acid2.21 mg(37 %)
Biotin15.16 μg(34 %)
Vitamin B₁₂19.14 μg(638 %)
Vitamin C62.39 mg(66 %)
Potassium1,089.38 mg(27 %)
Calcium123.19 mg(12 %)
Magnesium133.03 mg(44 %)
Iron7.99 mg(53 %)
Iodine92.68 μg(46 %)
Zinc5.15 mg(64 %)
Saturated fatty acids6.33 g
Cholesterol175.79 mg
Author of this recipe:
How healthy are the main ingredients?
Chicken breastgarlictomatosalt

Ingredients

for
4
Ingredients
1 cup
2 cups
mussels (cleaned)
1.333 cups
Prawn (blanched)
4 tablespoons
2
Chicken breasts (approx. 600 g), diced
1.333 cups
Chorizo (sliced)
1 ⅔ cups
short-grain Rice
2
onions (diced)
2 cloves
garlic (minced)
4 cups
1 sachet
1.333 cups
frozen peas
1
red pepper (chopped)
4
tomatoes (cut into thin wedges)
Product recommendation
Cannot be frozen

Preparation steps

1.
Wash and scrub the mussels. Bring the wine to the boil and add the mussels. Cover and cook for about 6-8 minutes, until the mussels have opened.
2.
Discard any that have not opened. Remove the lid and drain the mussels.
3.
Cut the prawns open on the underside with scissors and remove the shells.
4.
Heat 2 tbsp olive oil in a large, deep frying pan and quickly brown the chicken pieces.
5.
Take out of the pan and quickly brown the sliced sausage. Take out, add the remaining oil to the pan and sweat the rice, onion and garlic. Stir in the stock and mix in the saffron, peas, red pepper and tomatoes.
6.
Return the rest of the ingredients to the pan and cook in an oven preheated to 160°C (140° fan) | 325F | gas 3 for about 30 minutes, until done.
7.
The rice should have absorbed the liquid but should still retain a little bite. Add a little more liquid if necessary. Season to taste and serve.