Paella

YOU Diabetics - - Contents -

This pop­u­lar spicy rice dish has Span­ish roots. A must-try for seafood lovers.

6 por­tions

Prepa­ra­tion time: 15 min­utes Cook­ing time: 30-40 min­utes

500 g white fish

500 g mus­sels

500 g cala­mari heads and tubes

salt and pep­per

grated le­mon zest to taste

45 ml (3 T) olive oil

1 onion, chopped

3 gar­lic cloves, crushed

1 small red pep­per, diced

1 small chilli, chopped

500 ml (2 c) low-GI long grain par­boiled rice or low-GI brown rice

10 ml (2 t) pa­prika

5 ml (1 t) turmeric

2 toma­toes, skinned and chopped

15 ml (1 T) tomato paste

125 ml (½ c) white wine

1,25 litres (5 c) fish stock

45 ml (3 T) chopped fresh pars­ley

ex­tra le­mon zest le­mon wedges to serve

1 Sea­son the fish, mus­sels and cala­mari with salt, pep­per and le­mon zest. Steam un­til just cooked, 4-5 min­utes, and set aside.

2 Heat the oil in a large pan and sauté the onion, gar­lic, red pep­per and chilli. Stir in the rice. Add the pa­prika, turmeric, toma­toes, tomato paste, wine and stock and bring to the boil.

3 Re­duce the heat, sim­mer un­til the rice is done and most of the liq­uid has been ab­sorbed.

4 Add the fish, mus­sels and cala­mari and heat through.

5 Sprin­kle on the chopped pars­ley and le­mon zest and serve with le­mon wedges.

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