One-pot entertaining and everyday superfoods

Oct 19th, 2018 | By | Category: Food and Nutrition, Home

Wow guests with a delicious one-pot meal

Looking for the perfect recipe for entertaining? This delicious chicken and shrimp paella recipe from Chef Mike Ward is a flavourful dish for any occasion.

Chicken and Shrimp Paella

Prep time: 40 minutes • Cook time: 25 minutes • Serves: 4


• 8 bone-in, skinless chicken thighs

• 8 bone-in, skinless chicken drumsticks

• 1 pound (450 g) peeled and deveined frozen medium shrimp, thawed

• 4 tbsp (60 mL) olive oil

• Coarse salt and ground pepper

• 2 links (115 g/4 oz) precooked Spanish chorizo, chopped

• 4 garlic cloves, minced

• 2 red bell peppers (ribs and seeds removed), thinly sliced

• 1 onion, chopped

• 2 cups Arborio rice

• 2 boxes (591 mL) frozen peas

• 2 cans (29 oz/858mL) diced tomatoes, in juice

• 2 cans (29 oz/858mL) reduced-sodium chicken broth


1. Season chicken with salt and pepper. In a 5-quart Dutch oven or heavy-bottomed pot, heat oil over medium-high.

2. Working in batches, cook chicken (do not crowd pot) until browned for about 7 to 8 minutes, turning once. Transfer to a plate and set aside. Reserve pot.

3. Place bell pepper, chorizo, onion, garlic and tomatoes (with their juice) in pot. Season with salt and pepper. Cook, stirring occasionally, until liquid has evaporated; about 4 to 6 minutes.

4. Add rice, stirring until translucent around edges; about 1 to 2 minutes.

5. Add broth and chicken, bring to a boil.

6. Reduce to a simmer, cover, and cook until rice begins to soften; about 10 minutes.

7. Add peas and shrimp, submerging them in liquid. Cover and cook until shrimp are opaque throughout; about 4 to 6 minutes.

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Three superfoods to add to your diet

We all try our best to eat healthy, but it’s always a good time to re-evaluate our meal plans and habits to make sure we’re getting all the nutrients we need. Looking for a nutrition boost? Consider eating more of these Canadian-grown staples.

Cranberries. Berries are known to be rich in antioxidants. Recent studies have shown that cranberries provide a remarkable range of health benefits, including high levels of antioxidants, antibiotic qualities and disease-fighting properties, making cranberries rising stars in the berry world.

Barley. This grain helps lower cholesterol, which is a risk factor for heart disease. But consuming whole grain raw barley in a smoothie or snack bar may not be getting you the health benefits you’re looking for. That’s why researchers at Agriculture and Agri-Food Canada are studying how heat-treating barley can inactivate the right enzymes while also reducing microbial counts to improve food safety.

Potatoes. They are a staple in Canadian cupboards for good reason — potatoes are packed with nutrients. One potato with skin is equal to a cup of spinach in iron content, and has as much potassium as an average-sized banana. Canada’s coloured potatoes, in hearty rich shades of red and purple, have disease-fighting power and mighty antioxidants.

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