One-Skillet Healthy Paella

Ingredients

• 680 g (1.5 lb)chicken breasts
• 227 g (0.5 lb)jumbo prawns, raw, peeled and deveined
• 30 ml (2 tablespoons)coconut oil
• 800 g (4 cups)cooked short-grain brown rice or Arborio rice
• 480 ml (2 cups)low-sodium chicken stock
• ½red onion, sliced
• 2Roma tomatoes, diced
• 360 g (2½ cups)frozen peas
• Juice of 1lemon
• 15 ml (1 tablespoon)garlic paste or minced garlic
• 15 ml (1 tablespoon)smoked paprika
• ½ teaspoonsaffron threads
• To tastesea salt
• To tasteblack pepper
• To garnishfresh parsley

Instructions

1. 1

   Cook the rice

   Cook the rice following its packet instructions, then set it aside. A rice cooker can help save time and free up hob space.

2. 2

   Prepare the meat

   Cut the raw chicken breasts into small pieces. Chop the prawns into small pieces as well.

3. 3

   Soften the aromatics

   Set a cast-iron or other large skillet over medium-high heat and add 30 ml (2 tablespoons) of coconut oil. Once melted, add the sliced red onion and garlic paste. Stir with a wooden spoon and cook until the onion edges have browned.

4. 4

   Cook the chicken

   Add the chopped chicken and cook until it is about three-quarters cooked. Some pieces may still look pink at this stage.

5. 5

   Add the prawns

   Stir in the chopped prawns with a wooden spoon or spatula and cook until they are about three-quarters cooked.

6. 6

   Season the pan

   Add the smoked paprika, a pinch of sea salt and pepper, then stir to distribute the seasoning.

7. 7

   Add rice and tomatoes

   Stir in the cooked rice and diced tomatoes, then lower the heat to medium.

8. 8

   Simmer with stock

   Pour in the chicken stock and add the saffron. Let the mixture simmer for about 3 minutes, stirring gently. Add the lemon juice if you like.

9. 9

   Finish with peas

   Stir in the frozen peas and let the paella simmer for about 5 minutes. Garnish with freshly chopped parsley.

What is paella?

Paella is a Spanish rice dish associated with Valencia, traditionally cooked in a wide pan and flavoured with ingredients such as saffron. This version takes inspiration from those flavours, combining rice, seafood, chicken and vegetables in one skillet.

Using rice that is already cooked makes this a quicker, practical take rather than a traditional paella. Smoked paprika and saffron bring depth, while lemon and parsley brighten the finished pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 401 calories, 41g protein, 41g carbs, 8g fat.

The rice and peas provide most of the carbohydrates, while chicken and prawns contribute much of the protein. Coconut oil adds fat, and the exact balance will vary with the rice and the amount of oil used. Pair a serving with extra salad or vegetables for a plate with more variety.

Choosing the rice and stock

Rice: The recipe allows either short-grain brown rice or Arborio rice. Use whichever you prefer, and cook it before it goes into the skillet so the final simmer can focus on bringing the ingredients together.

Stock: Low-sodium chicken stock lets the other seasonings come through. Since salt is added to taste, season gradually and adjust at the end.

Building the flavour

Aromatics: Give the onion and garlic time to soften and let the onion edges brown before adding the chicken. This creates a flavourful base for the rest of the ingredients.

Spices: Stir in the smoked paprika with salt and pepper before adding the rice and stock. Add the saffron to the simmering liquid so its flavour can disperse through the pan.

Getting the timing right

Chicken and prawns: The method adds the chicken first, followed by the prawns. Both are only partly cooked at those stages, so the final simmer is important; make sure the chicken is thoroughly cooked and the prawns are opaque before serving.

Finish: The rice, tomatoes and stock simmer for about 3 minutes, followed by about 5 minutes with the peas. Keep the heat at a gentle simmer rather than a hard boil.

Texture and doneness

Rice: Stir gently once the cooked rice is in the pan, so it warms through without being mashed. The stock should moisten the mixture without leaving it soupy.

Peas: Add them frozen at the end, as directed, and simmer until hot. This helps them retain their colour and keeps them from becoming overly soft.

Serving the skillet

Serve the paella hot, straight from the skillet, with chopped parsley and lemon juice if desired. A simple green salad or steamed vegetables make an easy accompaniment.

For meal prep, divide the mixture into containers once it has cooled. Keep any extra lemon and parsley separate and add them when serving.

Recipe notes & tips

• Cook the rice ahead of time so it is ready when you start the skillet.
• Cut the chicken and prawns into similarly sized pieces for more even cooking.
• Use a roomy skillet so the ingredients can be stirred without spilling.
• Add lemon juice to taste; the recipe makes it optional.
• Check that the chicken is fully cooked and the prawns are opaque before serving.

Variations

• Use brown rice: Choose cooked short-grain brown rice for a nuttier flavour.
• Add extra vegetables: Stir in diced peppers with the onion for another vegetable in the pan.
• Adjust the seafood: Replace the prawns with an equal amount of another peeled seafood.
• Make it more smoky: Add a little extra smoked paprika, tasting as you go.
• Finish with lemon: Serve with lemon wedges so everyone can add juice at the table.

Common mistakes to avoid

• Adding uncooked rice: The method calls for cooked rice, so prepare it before starting the skillet.
• Crowding a small pan: A packed skillet is difficult to stir evenly; use a large one.
• Cooking the prawns too long: They can turn tough; check for opacity as the dish finishes simmering.
• Stopping while chicken is pink: Do not serve until the chicken is thoroughly cooked through.
• Boiling the stock hard: Keep it at a gentle simmer to warm the rice without making the mixture overly wet.

How to store

Refrigerate leftovers in a covered container once cooled, and eat within 2 days. Reheat until steaming hot throughout, adding a small splash of water or stock if the rice has dried out.

Frequently asked questions