Paella with chicken, leeks and tarragon

Ingredients

• 1 teaspoon extra-virgin olive oil
• 1 small onion, sliced
• 2 leeks (white part only), thinly sliced
• 3 garlic cloves, minced
• 1 pound boneless, skinless chicken breast, cut into strips
• 2 large tomatoes, chopped
• 1 red pepper, sliced
• 2/3 cup 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 onion, leeks, garlic and chicken. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes.

Add the tomatoes and red pepper 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 among four individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 369
Total carbohydrate: 46 g
Cholesterol: 83 mg
Dietary fiber: 7 g
Monounsaturated fat: 2 g
Protein: 35 g
Saturated fat: 1 g
Serving size: About 4 ounces chicken and 2 cups rice and vegetables
Sodium: 182 mg
Total fat: 6 g

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 3
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 3
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1.5
Vegetables: 3