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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
Seafood Paella
Yield: Makes 6 servings
Many paella recipes are prepared with as much as a half cup of oil. Here, oil is omitted, amounting to a savings of more than 150 calories from fat per serving.
Ingredients:
Nonstick cooking spray
1
cup finely chopped red bell pepper
2/3
cup finely chopped onion
1
tablespoon minced garlic
1/2
teaspoon ground turmeric
1/2
teaspoon paprika
2
teaspoons vegetable flavor bouillon granules
1-1/2
cups uncooked medium grain white rice
1
cup frozen artichoke hearts, thawed, halved
1
pound medium shrimp, peeled and deveined, cut lengthwise in half
1/2
pound sea scallops, cut into quarters
3/4
cup frozen baby lima beans, thawed
1/2
cup frozen sweet peas, thawed
Preparation:
1.
Spray large heavy saucepan or Dutch oven with cooking spray; heat over medium-high heat until hot. Add bell pepper, onion and garlic; cook and stir 3 minutes or until vegetables are crisp-tender. Stir in turmeric and paprika.
2.
Stir 3-1/4 cups water and bouillon granules into saucepan; bring to a boil over high heat. Stir in rice and artichoke hearts. Cover; reduce heat to medium-low. Simmer 18 minutes, stirring occasionally.
3.
Stir shrimp, scallops, beans and peas into saucepan; cover. Simmer 5 minutes or until seafood is opaque and liquid is absorbed. Remove saucepan from heat. Let stand 5 minutes before serving.
Nutritional Information:
| Serving Size: | |
| Sodium | 570 mg |
| Protein | 27 g |
| Fiber | 5 g |
| Carbohydrate | 54 g |
| Cholesterol | 132 mg |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 5 % |
| Calories | 340 |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 2 |
| Starch | 3 |
This recipe appears in:
European
