Seafood Paella

6 Servings of Seafood Paella

370 Kcal per serving

1.5 cups white rice
2.5 cups chicken broth
1 onion (320g)
2 tomatoes (200g)
2 parseley (50g)
1 cup peas
10 squids (300g)
12 shrimps (300g)
12 clams (240g)
2 Tbsp cold-pressed extra virgin olive oil
1 Tbsp water
1 Tbsp saffron
1 tsp salt
1 tsp pepper
1 lemon

Seafood Paella is a colorful, delicious dish full of health benefit.  With zero glycemic index (GI=0, 100g), shrimps, squids, and clams provide high proteins and essential omega-3 fatty acids, EPA and DHA that clinically proved to help reduce risk factors for heart disease, including lowering down blood cholesterol and blood pressure.  Pretty in orange color when cooked, shrimps contain astaxanthin, a lipid-soluble powerful antioxidant, that can help you look and feel better.  Squids contain selenium, a mineral that is essential for selenoproteins such as glutathione peroxidase and thioredoxin reductase, both are powerful antioxidants our body need to fight against free radicals.  In addition, calms have high amounts of iron, is definitely one of the best choice for people with iron-deficiency anemia.  In particular, calms are very low in calories, yet a great source of Vitamin B12, copper, and selenium.  However, seafood is high in purines that are not recommended for people with acute gout attack.

Tomatoes contain all four major carotenoids and lycopene, that provide health benefits in decreasing risk of getting certain cancer and eye disease.  Onions not only offer tangy sweet taste but also provide great health benefits.  Quercertin in onions can help reduce inflammation and heal infections.  Low-glycemic-indexed onions have chromium that can assist regulating blood glucose, thus is a great choice for diabetes.  Peas are high in protein and contain ß-sitosterol that can inhibit cholesterol absorption, further decreasing blood cholesterol level.

Spices in this dish not only boost delicious flavor of all the ingredients, but also provide tons of health benefits.   Piperine-containing peppercorns increase beta-carotenes absorption.  Lemons are the most nutritionally powerful fruits that contain a lot of antioxidants and flavonoids, including citric acid, vitamin C, hesperetin, naringin, naringenin, carotenes, and lutein.  Parseley not only enhances flavor and color, but also supplies a lot of phyto-antioxidants, such as myristicin, limonene, eugenol, apiin, and apigenin, that are good for our health.   Especially, eugenol has anti-microbial activity and can stabilize blood glucose level.  Finally, Saffron is a rare spice full of phytochemicals and antioxidants.  Safranal and α-crocin, are the two special antioxidants in saffron that are anti-convulsant and anti-depressant.

Bon apetite!