Golden Saffron-Flavored Paella

Preparation time: 5 minutes
Cooking time: 25 minutes
4 servings
353 calories per serving, 15% from fat

RealAge effect if eaten 12 times a year:
Amazingly quick, this elegant dish still manages to make you 0.6 days younger.

RealAge-effect ingredients:
Brown rice, garlic, olive oil, tomatoes, peas, parsley, mint (healthy protein, healthy fats, lycopene, potassium, magnesium, calcium, vitamin E, antioxidants)

Ingredients:
• 2 teaspoons olive oil
• 6 garlic cloves, minced
• 2 cups quick-cooking brown rice, preferably Uncle Ben’s brand
• 2 cups reduced-sodium chicken or vegetable broth
• ½ teaspoon saffron threads, crushed
• ½ teaspoon hot pepper sauce
• ¼ teaspoon salt
• 8 ounces (thawed if frozen) medium or large uncooked shelled and deveined shrimp
• 1 pound fresh farm-raised mussels, scrubbed (see Tips)
• 1½ cups diced drained canned tomatoes
• 1 cup frozen baby peas, thawed
• ¼ cup chopped Italian parsley or mint leaves

Preparation:
Heat a large, deep skillet over medium heat. Add oil, then garlic; sauté 2 minutes. Add rice, broth, saffron, hot pepper sauce, and salt; bring to a boil. Reduce heat; cover and simmer 8 minutes.

Stir in shrimp and mussels. Keep covered, simmering 8 to 10 minutes or until shrimp are opaque and mussels open. Stir in tomatoes and peas; heat thoroughly. Transfer to four warmed serving plates; top with parsley or mint.

Substitutions:
If fresh Littleneck clams are in season, you may substitute them for the mussels, or use 8 ounces of each for a dramatic appearance and extra flavor. Mix in ¼ teaspoon cayenne pepper to replace the hot pepper sauce. You may substitute 1 teaspoon turmeric for the saffron. The color will be vibrant, but the flavor will not be as intense. Look for small vials of saffron in the spice section of your supermarket or in gourmet food stores. If the saffron you find is ground into a powder, use ¼ teaspoon.

Tips:
Unlike wild mussels, farm-raised mussels are free of sand and are usually free of “beards” as well. I’ve also made this dish with just mussels and no other seafood, and it works wonderfully. Use the mussel shells as scoops for the rice, peas, and tomatoes.

Nutritional analysis:
• Total fat (g) 5.8
• Sodium (mg) 884
• Vitamin A (RE) 162
• Fat calories (kc) 52.6
• Calcium (mg) 123
• Beta-carotene (RE) 467
• Cholesterol (mg) 240.4
• Magnesium (mg) 94
• Vitamin C (mg) 44
• Saturated fat (g) 1.1
• Zinc (mg) 2.8
• Vitamin E (mg) 5.3
• Polyunsaturated fat (g) 1.4
• Selenium (mcg) 149
• Thiamin B1 (mg) 0.2
• Monounsaturated fat (g) 2.5
• Potassium (mg) 890
• Riboflavin B2 (mg) 0.2
• Fiber (g) 3.2
• Flavonoids (mg) 2.1
• Niacin B3 (mg) 8.3
• Carbohydrates (g) 33.4
• Lycopene (mg) 2.9
• Vitamin B6 (mg) 0.4
• Sugar (g) 3.3
• Fish (oz) 0
• Folic acid (mcg) 45
• Protein (g) 40.4
• Nuts (oz) 0
• Vitamin B12 (mcg) 2.7

This Dinner Recipe was published in 'Cooking The RealAge Way, Turn Back Your Biological Clock with More Than 80 Delicious and Easy Recipes (MICHAEL F. ROIZEN, M.D. and JOHN LA PUMA, M.D.) - p169 To p170'