This combination of seafood, poultry, rice, and
vegetables makes a spectacular dish guaranteed to
impress family and friends.
1 tbsp olive oil
1 onion, chopped
1 red pepper, cored, seeded (see page 71), and sliced
2 garlic cloves, crushed
2 tsp paprika
1 boneless, skinless chicken breast half, about 5oz
2 cups (375g) risotto rice
1/3 cup (50 ml) dry white wine
2 1/2 cups (600ml) hot chicken stock
1 tbsp tomato puree
few strands saffron 1lb (500g) mixed seafood (see
Preparation Tip, left)
2-3 (7oz) plum tomatoes; skinned and chopped salt and
freshly ground black pepper, to taste
4 tbsp chopped fresh parsley, plus extra to garnish
charred lemon and lime quarters, to garnish (optional)
1. Heat the oil in a large, non-stick frying pan. Add
the onion, pepper, and garlic, and fry gently for 3-4
minutes, until softened.
2. Stir in the paprika and fry for 1 minute. Add the
chicken and fry over a medium heat for 2 minutes, then
add the rice. Pour in the wine and simmer until it has
been absorbed into the rice.
3. Mix together the chicken stock, tomato puree, and
saffron, and add to the rice mixture. Bring to a boil,
turn down the heat, cover the pan, and simmer gently
for 25 minutes, adding the seafood and plum tomatoes
about 7 minutes before the end of the cooking time.
Season well and stir in the parsley. Turn the
ingredients into a warmed serving dish and serve
immediately, garnished with the fresh parsley and the
charred lemon and lime quarters, if desired.
* Star Ingredient
Shellfish, an essential ingredient of Paella, are low
in fat. However, they are high in cholesterol, but
cholesterol in food does not cause cholesterol levels
(see pages 12 and 18) to rise as much as saturated fat
or other factors, such as being overweight. Each
Calories 525 O Protein 33g
Carbohydrate 75g Fiber 1g
Total Fat 7g Saturated Fat 1g
Prepared mixed seafood, fresh or frozen, is sold in
supermarkets and fish shops. The usual mixture is
squid rings and shelled clams, mussels and shrimp;
"luxury" mixtures may include scallops and baby
Preparation Time: 50 minutes
Chicken, Butter Bean, Tarragon & Leek Pie
This variation on the traditional meat pie with a
potato, rather than pastry, topping is an ideal dish
for a family dinner.
1 tbsp light vegetable oil
2 boneless, skinless chicken breast halves, each about
5oz (1508), cubed
2 leeks, sliced 3 cups (250g) mushrooms, sliced
2 tbsp flour
2 1/2 cups (600m1) low fat milk
2 tbsp chopped fresh tarragon
1/2 cup (60g) sharp cheddar cheese, grated
13oz (400g) canned butter beans, drained and rinsed
salt and freshly ground black pepper, to taste
3 large (750g) starchy potatoes, cooked and mashed
1 tbsp butter
Preheat the oven to 400°F/200°C. Heat the oil in a
heavy-based saucepan. Add the chicken, leeks, and
mushrooms, and stir-fry over a medium heat for 4-5
minutes, until the chicken begins to brown.
Stir in the flour and gradually add 2 cups (450ml) of
the milk. Gently bring the mixture to a boil, stirring
until thickened. Stir in the tarragon, half the
cheese, and the butter beans, and season well.
Transfer the mixture to an ovenproof dish.
Mix together the mashed potatoes, remaining milk,
butter, and remaining cheese. Pipe or spoon the potato
over the chicken mixture. Transfer the dish to the
preheated oven and bake for 20-25 minutes, until the
pie is golden and bubbling.
* Star Ingredient Legumes such as butter beans are
good sources of protein. If they are included in main
dishes, the amount of meat can be cut down without
reducing the protein content. Each Serving provides:
Calories 500 O Protein 42g
Carbohydrate 62g Fiber 9g
Total Fat 11g Saturated Fat 4g
Serve this pie with a mixture of vegetables. Use
either fresh or frozen, since the nutrient values are
Preparation Time: 45-50 minutes
2 1/4 cups (375g) cornmeal
4 cups (500g) bread flour
1/4 cup (60g) light brown sugar
2 packages (15g) dried yeast
pinch of salt
4 tbsp (60g) butter, cut into cubes
1 2/3 cups (375ml) warm 1 % or skim milk
Place all but 1 tablespoon of the cornmeal in a large
bowl with the flour, sugar, yeast, and salt. Mix
together well. Rub in the butter with your fingertips
until the mixture resembles fine breadcrumbs. Add the
milk and stir the ingredients together to form a soft
Turn the dough out onto a lightly floured surface and
knead for 5 minutes, until smooth.
Divide the dough into 6 pieces and roll each out to a
rope about 12in (30cm) long. Lay 3 of the ropes of
dough on a lightly floured surface and braid them (see
steps 1 and 2, below). Make a second braid with the
remaining 3 dough ropes.
Place the loaves on a lightly floured baking sheet,
cover with a damp cloth, and leave in a warm place for
1 1/2 hours, until doubled in size. Meanwhile, preheat
the oven to 450°F/230°C.
Brush each loaf with water, then sprinkle over the
reserved cornmeal. Bake for 15 minutes. Reduce the
oven temperature to 375°F/190°C and bake for a further
15 minutes. Cool the loaves on a wire rack.
* Star Ingredient: Cornmeal, also called polenta, is
gluten-free. When mixed with wheat flour, it makes a
coarse-textured bread with a slightly sweet flavor.
Each serving provides:
Carbohydrate 61g Fiber 2g
Total Fat 6g Saturated Fat 3g
This cornmeal bread is best served fresh. Eat it the
day it is made, or freeze it and use within 3 months.
Preparation Time: 55 minutes, plus 1 1/2 hours rising
Makes: 2 braids; each serves 6
Fruity Tea Bread
Low in fat yet deliciously moist, this tea bread is an
ideal family treat. Serve it with tea or coffee, or
with a glass of milk as an after-school snack for
12 tbsp cold strong tea
1lb (500g) mixed dried fruits, such as raisins,
chopped apricots, and golden raisins
2/3 cup (150g) sugar
1 egg, beaten
2 tbsp (30g) unsalted butter, melted
2 cups (250g) all-purpose flour
1 tsp bicarbonate of soda
Put the tea, fruit, and sugar in a large bowl and mix
together well. Cover and set aside overnight for the
fruits to soak in the tea.
The next day, lightly grease a 2 lb (1 kg) loaf pan
and line it with waxed paper. Preheat the oven to
Add all the remaining ingredients to the bowl of
soaked fruit and stir them in well. Spoon the mixture
into the prepared loaf pan. Bake for 1 1/2 hours, or
until a skewer inserted into the center of the loaf
comes out clean.
Cool the loaf for 10 minutes in the pan, then transfer
it to a wire rack to finish cooling.