Seafood Rice Dish

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Seafood Rice Dish
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
1062
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,062 cal.(51 %)
Protein86 g(88 %)
Fat52 g(45 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage5.3 g(18 %)
Vitamin A0.5 mg(63 %)
Vitamin D10 μg(50 %)
Vitamin E6.8 mg(57 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.7 mg(64 %)
Niacin38.6 mg(322 %)
Vitamin B₆1.4 mg(100 %)
Folate154 μg(51 %)
Pantothenic acid2.8 mg(47 %)
Biotin16.1 μg(36 %)
Vitamin B₁₂13.4 μg(447 %)
Vitamin C33 mg(35 %)
Potassium1,609 mg(40 %)
Calcium192 mg(19 %)
Magnesium198 mg(66 %)
Iron10.5 mg(70 %)
Iodine266 μg(133 %)
Zinc9.5 mg(119 %)
Saturated fatty acids16.8 g
Uric acid715 mg
Cholesterol449 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
1 cup white wine
2 cups mussels (cleaned)
1.333 cups Prawn (blanched)
4 Tbsps olive oil
2 Chicken breasts (approx. 600 g), diced
1.333 cups Chorizo (sliced)
1 ⅔ cups short-grain Rice
2 onions (diced)
2 cloves garlic cloves (minced)
4 cups chicken stock
1 sachet Saffron
1.333 cups frozen peas
1 red pepper (chopped)
4 Tomatoes (cut into thin wedges)
salt
peppers
How healthy are the main ingredients?
olive oilgarlic cloveChicken breastonionTomatosalt
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.