Diet Paella (Paella Dietetica)

A spectacular Spanish one-pan rice that fills the eyes and satisfies without breaking the diet — chicken, lobster meat, calamari, shrimp, mussels, and peas in saffron-scented rice.

Amount	Ingredient
7 oz (200 g)	paella rice (Bomba or Arborio)
1 lb (500 g)	chicken stew meat, cubed
7 oz (200 g)	canned lobster meat
7 oz (200 g)	calamari, cleaned and sliced
5¼ oz (150 g)	peeled shrimp
7 oz (200 g)	peas
20	black mussels, scrubbed
1	saffron sachet
1	bouillon cube
1 tsp	paprika
2	garlic cloves
2 tbsp	olive oil
	black pepper

This is paella that watches the waistline without sacrificing spectacle. Lean chicken stew meat, canned lobster meat, calamari rings, peeled shrimp, black mussels, and sweet peas come together in saffron-golden rice. The ingredients are easy to find — the lobster meat comes ready in cans at any supermarket — and the result is a colorful, generous dish that tastes like a celebration. Diet-friendly, company-worthy, and surprisingly simple.

Ingredient notes: Canned lobster meat is the practical shortcut — drain it well. The bouillon cube dissolved in hot water becomes the paella broth. Paprika adds color and warmth; use sweet, not smoked, for a classic profile.

• Large paella pan or wide skillet
• Chef's knife and cutting board
• Wooden spoon

1. Prep (10 min). Dissolve the bouillon cube in 4 cups (1 L) of hot water. Scrub the mussels. Slice the calamari into rings. Mince the garlic.
2. Brown the chicken (6 min). Heat the oil in the paella pan and brown the chicken cubes until golden on all sides.
3. Add aromatics (2 min). Add the garlic and paprika, stirring, about 1 minute until fragrant.
4. Add the rice and seafood (2 min). Add the rice, calamari, shrimp, lobster meat, and mussels, and stir to coat.
5. Add the broth (18 min). Pour in the saffron broth (dissolve the saffron in a little hot water first). Spread the rice evenly and cook over medium heat without stirring, about 18 minutes, until the rice is tender and the liquid is absorbed.
6. Add the peas (3 min). Scatter the peas over the top in the final minutes.
7. Rest and serve (5 min). Let the paella rest off the heat 5 minutes (the bottom will crisp into socarrat). Season with pepper and serve from the pan.

• Don't stir the rice. Paella is not risotto — spreading and leaving it builds the socarrat crust.
• Saffron in hot water first. It releases its color and aroma fully before joining the pan.
• Lean chicken, plenty of seafood. That's what keeps this paella "dietetic."
• Canned lobster is the shortcut. Drain well — the liquid would water the paella.
• Scrub the mussels. Grit ruins a paella; a good scrub saves it.
• Rest before serving. The off-heat rest finishes the cooking and sets the crust.

Mistake	Why It Hurts	The Fix
Stirring the rice	Broken grains, no crust	Spread and leave it
Too much liquid	Soupy paella	Use 4 cups broth for 200 g rice
Unscrubbed mussels	Gritty bites	Scrub thoroughly
Undrained lobster	Watery rice	Drain well before adding
High heat throughout	Burnt bottom, raw top	Medium heat, steady
Over-salting	Bouillon is salty	Taste before adding salt

• Seafood-Only: Skip the chicken for a pure seafood paella.
• Spicy Version: Add chili flakes with the garlic.
• Lemon Finish: Grate lemon zest over the top before serving.
• Pepper Paella: Add diced bell peppers with the rice.
• Chorizo Version: A few slices of chorizo for smoky depth (less "dietetic," more delicious).

Storage Method	Details
Refrigerator	Store in an airtight container for up to 3 days.
Freezer	Not recommended — the seafood texture suffers.
Reheating	Best in a wide pan with a splash of water, covered.

Light yet festive, this pairs with:

• Albariño — Crisp and saline.
• Verdejo — Fresh and herbal.
• Sauvignon Blanc — Bright acidity.
• Sangria — The fun, festive choice.

Per Serving (about 1½ cups)
Calories	480
Protein	38 g
Fat	12 g
Carbohydrates	52 g
Fiber	4 g

Nutrition values are approximate and will vary with brand choices and substitutions.

Is this really "diet" paella?

It's lighter than classic paella mixta — lean chicken, no sausage or pork, and plenty of lean seafood.

Where do I find lobster meat?

Canned lobster meat is available in most supermarkets' seafood aisle — the original recipe specifically uses it.

Why shouldn't I stir the rice?

Stirring breaks the grains and prevents the socarrat — the caramelized crust that paella lovers prize.

Can I use frozen seafood?

Yes — thaw and pat dry before adding.

How do I know the paella is done?

The rice is tender, the liquid absorbed, and the bottom has a light golden crust.

• Paella Mixta (Volume 3)
• Risotto ai Calamari (Volume 3)
• Risotto al Granchio Blu (Volume 3)

Recipe from "The Italian Kitchen" by Vita Milanese — Volume 3: Risotto & Rice

Recipe from The Italian Kitchen by Vita Milanese — Volume 3 · Risotto & Rice. Discover all volumes on the ebook page.