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My Healthy Brown Rice Paella – seafood, poultry, dinner

Written by Philip Walter on Feb 29 at 4:44 am.

Tasty yet healthy paella recipe using brown rice and turkey sausage.

This twist on traditional paella uses turkey sausage instead of chirizo and long grain brown rice to up the health factor. It’s a great dish!


  • 2 Cups Brown Rice, uncooked
  • 3 Tbsp Olive Oil
  • 1 Tbsp paprika
  • 2 tsp Oregano
  • 2 lbs Boneless Skinless Chicken Breast, cubed
  • 4 Garlic Cloves, chopped
  • 1 tsp Crushed Red Pepper Flakes
  • 1 Bay Leaf
  • 1/4 Cup Fresh Parsley, chopped
  • 1 qt Chicken Stock
  • 2 Lemons, zested
  • 1 Medium White Onion
  • 1 Red Bell Pepper, coarsely chopped
  • 1 lb Turkey Sausage
  • 10 oz Shrimp, peeled, deveined
  • Salt and Pepper to taste


  • In a medium bowl mix together 1 Tbsp olive oil, paprika, oregano, and salt and pepper. Stir in chicken to coat. Cover and refrigerate.
  • Heat 1 Tbsp olive oil in paella pan, large skillet, or pot over med heat. Stir in garlic, red pepper flakes, and rice. Cook, stirring to coat rice with oil, for 3 minutes.
  • Stir in bay leaf, parsley, chicken stock, and lemon zest. Bring to a boil, reduce heat to medium-low and simmer 25-30 minutes.
  • Meanwhile, heat 1 Tbsp olive oil in separate large skillet over med heat. Stir in chicken and onion. Cook 5 min. Stir in bell pepper and sausage. Cook 5 min. Stir in shrimp. Cook 2-3 min.
  • Serve meat mixture over rice.

My healthy version of a traditional paella.

For a printable PDF version of this recipe, click here.

Aegean Shrimp Over Rice – seafood dinner

Written by Philip Walter on Feb 24 at 11:53 pm.

Wonderful dinner recipe - Aegean Shrimp Over Rice.

This seafood dinner option tastes GREAT, but it does have a little more fat in it than most of the recipes you’ll find here. One way to reduce that is to go with Reduced- or Non-Fat Feta Cheese. I like it as is, so I try to fix it in on a day I know I’ve been really good.


  • 2 Medium Tomatoes, chopped
  • 1 Medium Onion, chopped
  • 1 Tbsp Olive Oil
  • 2 Garlic Cloves, crushed
  • 1 tsp Basil
  • 1 Bay Leaf
  • 1 tsp Oregano
  • 1/4 Cup Fresh Parsley, chopped
  • 1/2 tsp Sesame Oil
  • 1 10-oz Package Frozen, Peeled, Deveined Shrimp, thawed
  • 1 6-oz Package Feta Cheese
  • 8 Black Olives, halved
  • 1/2 Lemon
  • Salt and Freshly Ground Pepper to Taste
  • 3 Cups Cooked Rice


  • Preheat oven to 475 degrees
  • Heat oil in large skillet over med-hi heat
  • Add onion and saute until soft
  • Stir in tomatoes, garlic, bay leaf, basil, oregano, parsley, sesame oil, salt, and pepper and cook 4 to 5 minutes
  • Remove vegetables from skillet with slotted spoon, so as to reserve liquid
  • Cook shrimp in juices until pink
  • Spread vegetables in bottom of 8″ by 8″ by 2″ baking dish, add shrimp and juices, then sprinkle feta on top
  • Arrange olives on top of feta and squeeze lemon juice over all
  • Bake 10 to 15 minutes and serve over rice

Nutritional information for Aegean Shrimp Over Rice.

For a printable PDF version of this recipe, click here.

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