Spanish Rice with Chicken and Prawns

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Spanish Rice with Chicken and Prawns
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
561
calories
Calories

Healthy, because

Even smarter

Nutritional values

This colorful dish is packed with lean protein from the chicken and prawns, while the tomatos and peppers provide antioxidants.

if you have saffron available in your spice cabinet, throw some in to add complexity and depth of flavor to this dish.

1 serving contains
(Percentage of daily recommendation)
Calorie561 kcal(27 %)
Protein36.85 g(38 %)
Fat33.97 g(29 %)
Carbohydrates29.46 g(20 %)
Sugar added0 g(0 %)
Roughage3.92 g(13 %)
Vitamin A169.19 mg(21,149 %)
Vitamin D0.56 μg(3 %)
Vitamin E1.1 mg(9 %)
Vitamin B₁0.44 mg(44 %)
Vitamin B₂0.35 mg(32 %)
Niacin15.61 mg(130 %)
Vitamin B₆0.85 mg(61 %)
Folate55.03 μg(18 %)
Pantothenic acid1.92 mg(32 %)
Biotin3.38 μg(8 %)
Vitamin B₁₂0.86 μg(29 %)
Vitamin C37.66 mg(40 %)
Potassium720.33 mg(18 %)
Calcium51.99 mg(5 %)
Magnesium78.94 mg(26 %)
Iron3.32 mg(22 %)
Iodine0.83 μg(0 %)
Zinc3.47 mg(43 %)
Saturated fatty acids7.33 g
Cholesterol181.31 mg

Ingredients

for
4
Ingredients
4 Giant Prawn
5 tablespoons olive oil
4 Chicken thigh (skin-on)
1 ¼ cups quick-cook Rice (parboiled)
1 ⅔ cups vegetable stock
1 teaspoon Turmeric
crushed Red pepper flakes (ground)
1 red pepper (cut into strips)
1 young Leek (cut into rings)
cup peas (thawed, if frozen)
1 cup Chorizo (sliced)
2 tomatoes (cut into wedges)
salt
freshly ground peppers
How healthy are the main ingredients?
olive oilTurmericLeektomatosalt

Preparation steps

1.

Preheat the oven to 325°F.

2.
Split the prawn shell along the back and remove the dark 'vein'. Wash thoroughly and pat dry. Brush with a little oil.
3.
Season the chicken thighs with salt and ground black pepper. Fry, skin side down, in 2 tbsp oil in a hot frying pan for 3-4 minutes until golden. Turn, fry a little longer then transfer to an oven-proof dish. Cook in the oven for around 20 minutes until done. Add the prawns after around 10 minutes.
4.

Cook the rice in vegetable stock with the turmeric and a pinch of chile flakes for around 10 minutes until it still has a slight bite.

5.
Heat the remaining oil in the frying pan used for the chicken. Fry the pepper and leek for around 4 minutes, stirring, then add the peas and chorizo and fry for a further approx. 3 minutes. Finally stir in the tomatoes and season with salt and ground black pepper.
6.
Mix the vegetables through the cooked rice and arrange in small frying pans, for example. Place one chicken thigh and one prawn on top of each portion and serve.