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Recipe: Paella with chicken, leeks and tarragon

Serves 4

Dietitian Tip

Paella is a Spanish dish that combines saffron-flavored rice, garlic, onions, peas, tomatoes, and meat or shellfish. In this version, tarragon is substituted for saffron and chicken stands in for spicy sausage (chorizo).

Ingredients

  • 1 teaspoon extra-virgin olive oil
  • 1 small onion, sliced
  • 2 leeks (whites only), thinly sliced
  • 3 garlic cloves, minced
  • 1 pound boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
  • 2 large tomatoes, chopped
  • 1 red pepper, sliced
  • 2/3 cup long-grain brown rice
  • 1 teaspoon tarragon, or to taste
  • 2 cups fat-free, unsalted chicken broth
  • 1 cup frozen peas
  • 1/4 cup chopped fresh parsley
  • 1 lemon, cut into 4 wedges

Directions

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to saute another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil.

Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional Analysis (per serving)

Serving SizeAbout 2 cups rice and vegetables and 4 ounces chicken
Calories378
Carbohydrate46 g
Cholesterol82 mg
Fiber7 g
Protein35 g
Sodium182 mg
Monounsaturated Fat2 g
Saturated Fat1 g
Total Fat6 g

Last updated: July 29th, 2014

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