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Steamed Mussels with Tomato and Garlic
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PREP TIME: |
10
mins |
| COOKING TIME:
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10
mins |
| SERVINGS:
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4 |
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Nutritional
Information:
Good source of magnesium, iron, vitamin C and niacin. Source of zinc, vitamin A, folate, riboflavin and calcium. Food groups: meat, cereals, vegetables, miscellaneous. Per serve (when serves 4): 766 kJ (183 cals) 12g protein 11g fat 7g carbohydrate
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Ingredients:
2 tablespoons olive oil
4 cloves garlic crushed
½ cup dry white wine
pinch saffron threads
1 kg mussels, shells scrubbed and beards removed
500g ripe red tomatoes, skins removed and chopped (this can be done by placing raw tomatoes in a saucepan of boiling water for about 1 minute, then removing allowing to cool slightly and then removing skins)
1 tablespoon chopped parsley
1 tablespoon shredded basil
freshly ground black pepper
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Instructions:
When purchasing mussels make sure you buy those with their shells closed and discard any that do not open during cooking
Heat oil in a wok or large frying pan over high heat. Add the garlic and cook briefly until fragrant (make sure you don't burn the garlic). Add the wine and saffron. Bring the mixture to the boil and add the mussels.
Cover with a lid and allow to cook for 3-4 minutes. A sudden rush of steam from the pan usually means the mussels are ready. Remove the lid, shake the pan and remove cooked mussels as they open. Keep warm until most are opened and discard any unopened mussels.
Add the tomatoes to the pan along with the parsley and basil. Season to taste.
Serve mussels in deep bowls and pour the tomato mixture over the top - can be served with your favourite crusty bread or pasta.
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