Spanish · Dinner
Spanish Chicken and Rice Stew (Low-Calorie)
Boneless chicken thigh simmers with tomato, smoked paprika and saffron-tinted rice in light chicken stock, skipping traditional oil and chorizo. Bell pepper, peas and olives round out the pot, finished with lemon and parsley. Lighter technique keeps classic Spanish flavour while trimming fat and calories.
$4
15 minsPrep
35 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
386Calories
36.2gProtein
10.8gFat
38.5gCarbs
6.9gSugar
4.6gFiber
410mgSodium
167mgChol
2.4gSat Fat
780mgPotassium
62mgCalcium
3.1mgIron
0.5mcgVitamin B12
58mgVitamin C
gluten-free
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Trim visible fat from the chicken thigh and cut into bite-sized chunks. Chop the onion, mince the garlic, and slice the bell pepper.
2
Sear
Heat the olive oil in a pot over medium-high heat and sear the chicken 3–4 minutes, turning once, until golden and cooked through.
3
Sauté
Add the onion, garlic, and bell pepper and sauté over medium heat 4–5 minutes, stirring occasionally, until softened.
4
Simmer
Stir in the smoked paprika and saffron, then add the tomato, rice, and stock. Bring to a boil, reduce to low, cover, and simmer 18–20 minutes until rice is tender.
5
Plate
Scatter the peas and olives over the top, cover and cook 3–4 minutes more. Spoon into a bowl, top with parsley, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g boneless, skinless chicken thigh
- 2 tsp2 tsp olive oil
- 11 onion
- 4 cloves4 cloves garlic
- 11 bell pepper
- 1/2 cup90g canned crushed tomato
- 2/3 cup130g short-grain rice
- 1 1/2 cup360ml low-sodium chicken stock
- 1 tsp1 tsp smoked paprika
- a pinch of saffron threads
- 1/2 cup70g frozen peas
- 66 green olives
- 22 lemon wedge
- 2 tbsp2 tbsp parsley
