PaellaNormally I’d use brown rice for a fasting-day meal, as it fills you up for longer than white. But I’ve obviously used too much lately as I only had white rice left in my stores! If you do use brown rice for this dish, I’d try par-boiling it in water for 10 minutes or so before adding it to the dish, as it does take a lot longer to cook than white.

Recipe for Paella (serves 4)

Ingredient Calories per serving
100g chorizo, diced 114
100g (2 small) onions, diced 10
2 cloves garlic, diced 2
200g tomatoes (fresh or canned), diced or blended 9
1 tsp smoked paprika 2
a pinch of saffron 0
1 cup arborio (or other short-grained) rice 171
2 cups stock 5
340g shrimp/prawns, cooked or uncooked 101
150g peas (fresh or frozen) 30
150g red pepper, diced 12

Total calories per serving: 455

Method: Dry-fry the chorizo pieces in a large, shallow frying pan over a medium heat, until they are lightly browned and there is a little fat in the pan. Stir in the onion and garlic and cook for a few minutes until softened. Add the tomatoes and paprika and continue to cook until you have a thickish paste in the pan. Stir in the rice and saffron and add the stock. (If you are using uncooked shell-on prawns/shrimp, you can use the peeled-off shells to make a quick fish stock by simmering them in water for five minutes.) Simmer without stirring for about 10 minutes, or until the rice is nearly cooked.

Then layer the remaining ingredients over the top, cover with a lid or some foil and continue to cook for another 5-10 minutes until the prawns/shrimp are done and the peas are tender. Add more liquid if needed. To get the bottom layer of rice to caramelise slightly, turn up the heat for the last few minutes of cooking time, until the liquid is all absorbed (being careful that it doesn’t go too far and burn!). Remove from the heat and let sit, covered, for another 5-10 minutes. Serve in bowls with lemon wedges and a sprinkling of fresh parsley, if you have some to hand.