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Instead of using a chicken stock in this recipe, I use a chicken bone broth because it is brimming with nutrition,containing glutathione and collagen (2) which are both vital nutrients for healing the gut.
The prawns and chicken also provide a high-quality protein hit, which is essential for repairing and building new cells, thus increasing gut integrity.
As discussed in my previous article, fibre is incredibly important for rebuilding and increasing the diversity of the microbes in the gut, which the garlic, onions, paprika and rice do a great job of providing.Finally, this recipe is bursting with colourful veggies - these contain vitamins such as A, C and E that exhibit antioxidant effects (3), which can help to reduce inflammation and restore healthy gut function.
1 large onion, finely diced
1 garlic clove, crushed
1 red pepper, diced
300g paella rice (or try brown rice for extra fibre!*)
600ml chicken bone broth (click here for the recipe)
400g chopped tomatoes
4 boneless chicken thighs, diced
100g beef chorizo, diced (you can use one of your choice)
150g raw prawns
Handful of frozen peas
Pinch of saffron
1 tsp smoked paprika
2 tbsp olive oil
Salt and pepper to taste
1. Preheat the oven to 200c. Warmthe bone broth in a pan and add the saffron and smoked paprika. Leave to infusefor 10 minutes before adding the tomatoes and warm through.
2. Meanwhile, fry the onions,garlic and diced chorizo in a frying pan over a medium heat for 15 minutesuntil the chorizo oils have been released and the onions being to brown.
3. Add the mixture to a deepovenproof dish, along with the rice, chicken, red pepper, chopped tomatoes andbroth mixture. Season and stir to combine.
4. Cook for 20 minutes.
5. Stir in the prawns and frozenpeas and return to the oven for a further 10 minutes (or until everything iscooked and warmed through*)
6. Remove from the oven and servewith wedges of lemon to squeeze over before eating.
*You may need more broth and cook a littlelonger if using brown rice, so be sure to check on it whilst in the oven andadd more broth if required to stop the dish drying out.
There you go – a gut healing dinner suitable forthe whole family. I would love to know how you get on with this recipe, shareyour comments below or get in touch with some photos!
1 large onion, finely diced
1 garlic clove, crushed
1 red pepper, diced
300g paella rice (or try brown rice for extra fibre!*)
600ml chicken bone broth (click here for the recipe)
400g chopped tomatoes
4 boneless chicken thighs, diced
100g beef chorizo, diced (you can use one of your choice)
150g raw prawns
Handful of frozen peas
Pinch of saffron
1 tsp smoked paprika
2 tbsp olive oil
Salt and pepper to taste
1. Preheat the oven to 200c. Warmthe bone broth in a pan and add the saffron and smoked paprika. Leave to infusefor 10 minutes before adding the tomatoes and warm through.
2. Meanwhile, fry the onions,garlic and diced chorizo in a frying pan over a medium heat for 15 minutesuntil the chorizo oils have been released and the onions being to brown.
3. Add the mixture to a deepovenproof dish, along with the rice, chicken, red pepper, chopped tomatoes andbroth mixture. Season and stir to combine.
4. Cook for 20 minutes.
5. Stir in the prawns and frozenpeas and return to the oven for a further 10 minutes (or until everything iscooked and warmed through*)
6. Remove from the oven and servewith wedges of lemon to squeeze over before eating.
*You may need more broth and cook a littlelonger if using brown rice, so be sure to check on it whilst in the oven andadd more broth if required to stop the dish drying out.
There you go – a gut healing dinner suitable forthe whole family. I would love to know how you get on with this recipe, shareyour comments below or get in touch with some photos!
1.The Institute for FunctionalMedicine. 2020. 5R Framework for Gut Health. Available at: https://www.ifm.org/news-insights/5r-framework-gut-health/(Accessed: 13th July 2020)2.Hsu, D-j., Lee, C-w., Tsai, W-c., Chien, T-c.2017. Essential and toxic metals in animal bone broths. Food and NutritionResearch, 61, e13474783.Gombart, A.F., Pierre, A., Maggini, S. (2020) ‘AReview of Micronutrients and the Immune System – Working in Harmony to Reducethe Risk of Infection’. Nutrients, 12, 236
