AIS Sports Nutrition

Seafood paella

HINT: A pinch of something usually means less than a ¼ teaspoon. To avoid getting the hot cayenne on your fingers, lift it with the tip of a pointed knife to obtain the small amount required

12 mussels
300 g medium green (raw) prawns
200 g scallops
spray canola or olive oil
1 onion, chopped
2 teaspoons minced garlic
pinch cayenne pepper
1 red capsicum, chopped
1 green capsicum, chopped
1½ cups long-grain rice
400 g can crushed tomatoes
250 ml (1 cup) MAGGI Chicken Stock
1 cup frozen peas

Scrub the mussel shells and remove the beards. Place into a large pan with 1/2 cup water. Cover and cook over medium heat for 5 minutes, shaking the pan occasionally. Discard any mussels which do not open in this time. Peel and devein the prawns, leaving the tails intact. Spray a large nonstick frying pan with oil and heat. Add the prawns and scallops and cook over high heat for about 2 minutes or until the flesh turns white. Remove from the pan and set aside. Add the onion to the pan and cook over medium heat for 3 minutes or until soft. Stir in the garlic and cayenne, then the capsicum and rice, and cook, stirring constantly, for a further 2 minutes. Add the tomatoes, stock and peas and stir through. Bring paella to the boil then reduce the heat to very low and cover tightly. Cook for 20 minutes or until the rice is just tender and the stock is almost all absorbed. Add the prawns, scallops and mussels to the rice, and very gently stir through. Cover and cook for a further 3 minutes or until the seafood is heated through. Serve immediately.

 

ANALYSIS per serve 
Energy kJ (Cal)
2419 (578)
1815 (433)
Carbohydrate (g)
92
70
Protein (g)
41
31
Fat (g)
5
3
Iron, Vitamin C, Zinc

Preparation time: 15 minutes
Cooking time: 35 minutes
Serves: 3-4

 

 

 

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