西班牙海鲜烩饭

这道简易版的海鲜烩饭非常健康，而且只用一只锅就能搞定，减轻洗碗烦恼。

 

Ingredients

食材：

Serves 4

四人份

1 tbsp olive oil

一汤匙橄榄油

1 onion , finely chopped

1颗洋葱，切细碎

1 red and 1 yellow pepper , deseeded and sliced

红、黄椒各1个，去籽切片

2 garlic cloves , sliced

2个大蒜瓣，切片

9 oz paella rice

250克烩饭专用米

11/2 pint shot vegetable stock (we used Kallo very low salt stock)

850ML热蔬菜汤（可以用Kallo牌低盐蔬菜汤）

pinch saffron

少量藏红花

14 oz seafood mix (we used a bag of frozen mixed seafood, defrosted before use)

400克海鲜什锦（冷冻包装即可，解冻）

juice ? small lemon

半个小柠檬，取汁

small handful flat-leaf parsley , roughly chopped

一小把平叶欧芹，粗略剁碎

Method

制作方法： 

1.Heat the oil in a large saucepan and soften the onion for 6-7 mins. Add the pepper and garlic, cook for 2 mins more, then stir in the paella rice and cook for 1 min, stirring to coat.

1.往大平底锅内倒入橄榄油，煸炒洋葱6-7分钟。放入甜椒和大蒜，烹制2分钟以上，之后加入米饭充分翻炒1分钟。

2.Pour in the stock, add the saffron and bring to the boil. Cook, uncovered, at a gentle bubble, for 20 mins, stirring occasionally until the rice is tender.

2.倒入蔬菜汤，加入藏红花末煮开。待冒小泡时，不盖盖儿烹煮20分钟，不时搅拌直至米饭变软。

3.Stir in the seafood and lemon juice and cook for 2 mins or until piping hot and completely cooked through. Serve in warm bowls scattered with the parsley.

3.加入海鲜什锦和柠檬汁翻炒2分钟直至熟透。最后盛入温碗并点缀欧芹碎。

Nutrition per serving

营养成分：

369 kcalories, protein 23.0g, carbohydrate 58.0g, fat 7.0g, saturated fat 1.0g, fibre 7.0g, salt 1.05g.

卡路里：369千卡蛋白质：23.0克碳水化合物：58.0克脂肪：7.0克饱和脂肪：1.0克纤维素：7.0克盐：1.05克