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By: Anny Plummer via

Ingredients of Paella:

  • 250 g rice short grain (such as calasparra or arborio) / 9 oz.
  • 1 litre fish stock / 34 oz.
  • 150 g chicken thigh meat (cooked and cubed) / 5 oz.
  • 150 g shrimp prawn / (cooked shell on) / 5 oz.
  • 100 g calamari rings (cooked) / 3½ oz.
  • 100 g mussels (cooked) / 3½ oz.
  • 100 g white fish (cubed) / 3½ oz.
  • 175 g onion (chopped) / 6 oz.
  • 100 g peppers mixed (seeded and cubed) / 3½ oz.
  • 100 g fava broad beans frozen / (shelled) / 3½ oz.
  • 200 g tomatoes (flesh only chopped) / 7 oz.
  • 2 teaspoons garlic powder
  • ½ teaspoon parsley flat leaf parsley dried or a chopped leaves handful
  • ½ teaspoon black pepper ground
  • 1 teaspoon paprika
  • 1 pinch saffron threads
  • 1 wedges lemon cut into
  • Olive oil flavor “Spray2Cook” (a word used
  • describe any low-cal. non-stick cook’s oil spray)

Method for "Paella":

  1. Remove the heads and shell from the shrimp and crush. Spray well with Spray2Cook and then coat with the garlic powder and pepper. Put the mix in a pan on high and stir-fry for 2 minutes. Add the stock, bring to the boil and simmer gently.
  2. Boil a pan of salted water. When boiling vigorously blanch the fava beans one tablespoon at a time for 1 minute and set aside to cool. Each batch should be blanched and removed with a slotted spoon whilst shelling the beans that were done in the previous batch. Squeeze the outer skin off and put the shelled beans in a bowl. This is a fiddly job and can be done in advance.
  3. Soak the saffron in a tablespoon or so of boiling water.
  4. To Skin The Tomatoes: Place in boiling water for 1 minute. Remove the tomatoes and the skin should peel off easily. Cut the tomato in half and de-seed keeping only the flesh. Continue until enough flesh has been harvested to make up the weight required. Chop and set aside.
  5. Spray a wide thin-based pan with Spray2Cook and put on medium heat until the Spray2Cook is bubbling. Fry the fish cubes for 4 minutes turning regularly – remove and set aside.
  6. Whilst the fish is cooking microwave the onion and peppers for 2 minutes. Add to the pan when the fish comes out and re-spray with Spray2Cook.
  7. After reheating the pan add the tomatoes, fava and paprika.
  8. When the tomatoes are bubbling add the rice together with the saffron and soaking liquid and stir to mix with other ingredients to form a single layer of even thickness across the pan. Add half the stock through a strainer. Simmer vigorously for 10 minutes.
  9. Press the fish, seafood and chicken randomly into the surface of the rice without disturbing it more than necessary.
  10. Add more strained stock ladle by ladle as needed – there should be more than is needed. After 8 minutes if the pan is just moist remove from the heat. Cover the pan in foil and set aside for 10 minutes before serving garnished with the parsley and lemon wedges.

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