Mussels Stewed with Apple & Fennel
Apples and fennel pair beautifully in this dish.
From EatingWell: February/March 2006
Yield: 2 servings
Active Time: 35 minutes
Total Time: 40 minutes
- 2 teaspoons walnut oil, or canola oil
- 1 tart green apple, such as Granny Smith, cored and thinly sliced
- 1 small bulb fennel, quartered, cored and thinly sliced
- 1 small onion, thinly sliced
- 2 teaspoons fresh thyme, or 1/2 teaspoon dried
- 1 teaspoon minced fresh sage, or 1/4 teaspoon dried
- 1/4 teaspoon ground nutmeg
- 1/2 cup vegetable broth, or chicken broth
- 1/4 cup dry vermouth, or dry white wine
- 2 pounds mussels, scrubbed and debearded (see Note)
- Heat oil in a large saucepan over medium heat.
- Add apple, fennel and onion. Cook, stirring frequently, until softened, 6 to 8 minutes.
- Stir in thyme, sage and nutmeg. Cook, stirring, until fragrant, about 30 seconds.
- Pour in broth and vermouth (or wine), stirring to scrape up any browned bits. Bring to a simmer.
- Add mussels and stir to combine. Return to a simmer. Cover, reduce heat and simmer until the mussels open, 6 to 8 minutes. Stir; discard any unopened mussels before serving.
- Note: To debeard a mussel: Hold the mussel in one hand. Firmly pull out the black fibrous "beard" from the shell.
Nutrition Per serving:
310 calories; 9 g fat (1 g sat, 2 g mono); 48 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 494 mg sodium; 770 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Iron (40% dv), Folate (25% dv), Potassium (24% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 2.5 vegetable, 3 lean meat