Steamed Mussels in Tomato Broth
With fresh mussels increasingly available at supermarket fish counters, you can easily make this bistro favorite at home.
From EatingWell: August/September 2005, March/April 1995, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 20 minutes
Total Time: 30 minutes
Ingredients
- 1 teaspoon extra-virgin olive oil
- 4 cloves garlic, finely chopped
- 6 ripe plum tomatoes, cored and coarsely chopped
- 1 cup dry white wine
- 3 pounds mussels, scrubbed and debearded (see Tip)
- 2 teaspoons chopped fresh parsley
Preparation
- Warm oil in a large pot with a tight-fitting lid over low heat. Add garlic and cook, stirring, until golden, about 3 minutes. Add tomatoes, increase the heat to high and stir for 1 minute more. Pour in wine and bring to a boil.
- Add mussels, cover and steam, occasionally giving the pan a vigorous shake, until all the mussels have opened, 3 to 4 minutes. Discard any that do not open. Transfer the mussels to a serving bowl. Spoon the broth over the mussels and sprinkle with parsley.
- Tip: To clean mussels, scrub them with a stiff brush under cold running water. Scrape off any barnacles using the shell of another mussel. Just before cooking, pull off the "beard" from each one.
- Discard any mussels with broken shells or any that do not close when tapped.
Nutrition Per serving:
267 calories; 6 g fat (1 g sat, 1 g mono); 64 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 28 g protein; 1 g fiber; 427 mg sodium; 587 mg potassium.
Nutrition Bonus: Selenium (146% daily value), Vitamin C (50% dv), Iron (45% dv), Potassium (17% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 4 very lean meat