BuckeyeBites: Heart-healthy seafood paella

Living heart-healthy is an active choice with every single meal. It can be difficult, though, to find a recipe that is true to your heart-healthy diet without skimping on taste!

Bob and Corrine Frick, co-founders of the B.C. Rooster’s chain of restaurants, have always been passionate about food. The Fricks are longtime supporters of the Ohio State Richard M. Ross Heart Hospital, where Bob has been a patient.

Here, Bob shares his recipe for a heart-healthy seafood paella that he and his wife like to enjoy at home.

“We love this dish because it’s a wonderful comfort food option at home. On top of that, it’s colorful and eye-appealing."

“It uses less than two teaspoons of salt, so it’s perfect for people on low-sodium diets. The use of heart-healthy olive oil and seasonings make the dish satisfying without loading on the calories.”


Seafood paella


Ingredients:

  • 3 tablespoons olive oil 
  • ¼ lb. chorizo sausage or low-fat turkey (1/4” pieces) 
  • 1 ¼ cup Arborio rice 
  • 1 cup onion, chopped 
  • 1 ounce garlic cloves, minced 
  • ½ each red and green pepper, sliced in thin strips 
  • 1 cup roma tomatoes, seeded and chopped 
  • ½ cup white wine 
  • 2 ½ cups seafood stock 
  • 1 ¼ teaspoons saffron threads, ground 
  • 1 ½ teaspoons paprika 
  • ¼ cup parsley, chopped 
  • 2 ½ teaspoons thyme leaves, dried 
  • 2 ½ teaspoons oregano, dried 
  • ½ teaspoon cayenne pepper 
  • 8 ounces shrimp or cod 
  • 8 ounces scallops 
  • ¼ cup peas, sweet, frozen 
  • 1 ½ teaspoons salt 

Directions:

  1. Bring wine, stock, salt and saffron to a simmer. Keep warm.

  2. Heat oil in a 15-inch saute pan (paella pan is best) and saute sausage until browned. Put sausage aside.

  3. Add onions, garlic and peppers to the pan. Saute until tender.

  4. Add rice and cook 3 minutes.

  5. Add tomatoes and the sausage, cook for 3 minutes.

  6. Stir in the stock, thyme, paprika, oregano, cayenne and parsley.

  7. Cook on medium heat uncovered for 8 minutes.

  8. Add seafood and peas, cover and cook for 8 minutes.

  9. Turn heat off and let sit on burner for 5 minutes.

  10. Cook for 5 minutes longer on medium heat. Take off heat and let stand 10 minutes, covered. Serve.

Nutrition Information:

Servings: 5 
Calories: 452 
Fat: 10 grams 
Saturated fat: 3.2 grams 
Cholesterol 118 milligrams

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