HELPFUL HINTS
- Any combination of vegetables can be used such as green beans or sugar snap peas.
Countdown:
- Start paella.
- While paella cooks, assemble salad.
- Complete paella.
SHOPPING LIST
To buy: 2 medium zucchini, 1/2 pound asparagus, 2 ounces chorizo sausage, 1 small jar/can roasted red peppers, 1 bag washed, ready-to-eat salad, 1 small container pitted black olives, 1 small package orzo, 1 small package frozen peas and 1 package saffron.
Staples: Fat-free, low-sodium chicken broth, chopped frozen onion, reduced-fat dressing, salt and black peppercorns.
Wine suggestion: Try a rioja with the Spanish-inspired dish.
Recently I noticed paella made with pasta instead of rice at a Catalonian restaurant in Miami. The chef told me it’s a centuries-old dish from the Mediterranean areas of Spain.
Paella made with saffron-flavored rice takes at least 20 minutes to cook. Using orzo, a rice shaped pasta, this version takes only 8 minutes. It captures the flavors of the longer-cooking paella without the effort.
Saffron, which is sold powdered or in threads, provides a delicate, aromatic flavor. Turmeric or bijol can be used instead.
Spanish-style chorizo is a smoked sausage flavored with garlic and paprika. (Don’t substitute Mexican chorizo, a fresh sausage.)
Open a bag of washed, ready-to-eat salad and serve with your favorite salad dressing to complete this quick dinner.
Paella Primavera With Chorizo
1 cup fat-free, low-sodium chicken broth
1 cup water
1/4 teaspoon saffron
1 cup chopped frozen onion
1 cup sliced zucchini
2 ounces diced chorizo sausage (about 1/2 cup)
2/3 cup orzo
1/2 pound asparagus, cut into 1-inch pieces (about 1 1/2 cups)
1 cup frozen peas
1/2 cup drained, sliced roasted red pepper
Salt and freshly ground black pepper
Bring chicken broth, water and saffron to a boil, in a medium-size, nonstick skillet. Add onion, zucchini, chorizo and orzo. Stir, bring back to a boil and cook 5 minutes. (If not using a nonstick pan, stir often to keep orzo from sticking.) If pan becomes dry, add more broth. Add asparagus, peas and roasted red pepper. Cook 3 minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 439 calories (26 percent from fat), 12.5 grams fat (4.4 grams saturated, 5.4 grams monounsaturated), 25 milligrams cholesterol, 20.9 grams protein, 62.4 grams carbohydrates, 8.1 grams fiber, 370 milligrams sodium.
Olive and Lettuce Salad
4 cups washed, ready-to-eat salad
8 pitted black olives
2 tablespoons reduced fat dressing
Place lettuce in bowl, add olives and toss with dressing. Makes 2 servings.
Per serving: 47 calories (60 percent from fat), 3.1 grams fat (0.4 grams saturated, 1.7 grams monounsaturated), 1 milligrams cholesterol, 1.4 grams protein, 4.9 grams carbohydrates, 2.4 grams fiber, 140 milligrams sodium.
