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Paella

Ultimate Paella (Seafood + Chicken Thighs)

A party-friendly paella with olive oil, chicken thighs, mixed seafood, vegetables, and beans. Traditional white rice (not whole grain), but plant-forward — add extra beans if you like.

TIME: ~60–75 minutes
SERVES: 6
BY: Dr. Terry Simpson
CATEGORY: Mediterranean Seafood / Mediterranean Celebrations

INGREDIENTS

  • 2 Tbsp extra-virgin olive oil

  • 1 lb boneless, skinless chicken thighs, cut bite-size

  • 1 medium onion, diced

  • 1 red bell pepper, diced

  • 3 cloves garlic, minced

  • 1½ cups bomba/Valencia rice (not whole grain)

  • 1 tsp smoked paprika + a pinch of saffron (optional)

  • 1 can (14–15 oz) diced tomatoes, drained

  • 4 cups low-sodium chicken or seafood stock (hot)

  • 1 cup cooked white beans or chickpeas (add more for extra fiber)

  • 1 lb mixed seafood (shrimp, mussels, scallops) — add at the end

  • ½ cup peas (fresh or frozen)

  • Lemon wedges, chopped parsley

  • Salt & pepper to taste

STEPS

  1. Sear chicken: Heat EVOO in a wide pan over medium-high. Season chicken; sear until lightly browned. Remove to a plate.

  2. Sofrito: Lower heat; sauté onion, pepper, and garlic with a pinch of salt until soft. Stir in smoked paprika and saffron.

  3. Rice & tomatoes: Add rice; stir 1–2 min to coat. Stir in drained tomatoes.

  4. Liquid: Pour in hot stock. Stir once to distribute. Nestle chicken back in. Simmer uncovered (no stirring) ~15–18 min.

  5. Beans & peas: Scatter beans and peas on top during the last 5–7 min. Briefly raise heat at the end to create a light socarrat (toasted rice) if desired.

  6. Seafood last: Arrange shrimp/mussels/scallops on top, cover loosely with lid/foil, and steam 3–6 min until shrimp are opaque and mussels open.

  7. Finish: Rest 5 min. Garnish with parsley and lemon. Season to taste.

MEDITERRANEAN NOTES & POINTS

  • Plants forward: Onion, pepper, peas, tomatoes, and beans keep this veg-rich.

  • Healthy fat: Extra-virgin olive oil (EVOO) instead of butter.

  • Proteins: Lean seafood + chicken thighs fit Mediterranean celebrations.

  • Rice note: Traditional white rice; beans balance with fiber.

NUTRITION (Estimated per serving)

  • Calories: ≈520 kcal

  • Protein: ≈32 g

  • Fat: ≈16 g

  • Carbohydrates: ≈62 g

  • Fiber: ≈6 g

  • Sodium: ≈760 mg

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