mussels, mussels in tomato sauce,

Mussels in dairy-free spicy tomato sauce

mussels, mussels in tomato sauce,
Yield: Serves 4

Steamed Mussels in Tomato Broth

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes

Shellfish are a great addition to a healthy diet. Mussels, in particular, are easy to cook and taste sensational in spicy tomato broth.

This recipe was originally found on the Food & Wine website and is a firm favourite. You really should give this a try, especially if you think mussels should only ever be cooked in cream. I'm about to prove you wrong!

Ingredients

  • 3 tbsp/1/4 cup olive oil 
  • 1 onion finely chopped
  • 6 garlic cloves, minced
  • 3 tbsp chopped fresh parsley
  • 2 cups/400g tin of chopped tomatoes in their sauce 
  • 1/4 tsp dried thyme
  • 1/4 tsp dried red-pepper flakes
  • 4 lbs of mussels, scrubbed and debearded
  • Freshly ground black pepper to taste
  • Salt to taste if needed

Instructions

  1. Take a large heavy-based pot and heat the oil over a low heat
  2. Add the onion and garlic and cook until the onions are translucent. Around 5 minutes
  3. Add the parsley, tinned tomatoes, thyme and red pepper flakes and stir well
  4. Leave to simmer for 25 minutes stirring occasionally
  5. Meanwhile, check the mussels and discard any that have broken shells, or that don't close when you tap them
  6. Add the mussels you kept to the pan, cover and bring to the boil
  7. Shake the pot occasionally until the mussels open, approx 3 minutes
  8. Remove the mussels as they open and continue to boil the pan with the lid on
  9. Discard any mussels that don't open
  10. Stir the black pepper into the broth and taste
  11. Add salt if you think it needs it before pouring the broth over the mussels
  12. Serve with fresh crusty bread to mop up all the lovely broth

Notes

Mussels are a great healthy addition to your diet. They are relatively cheap to buy compared to meat or other fish. They're really quick to cook and they taste fantastic.

Mussels are full of vitamins of minerals, they're a good source of protein and are low in fat.

Health highlights for the mussel include;

Iron to help your energy and focus, gastrointestinal health, your immune system and regulation of your body temperature.

Vitamins A and B12. Vitamin A is essential for your health as it supports cell growth, your immune function, foetal development and your vision. Vitamin A also maintains tissues such as your skin, intestines, lungs, bladder and inner ear.

B12 is involved in making red blood cells and keeping your nervous system healthy.

Omega-3 Fatty Acids. Omega-3 fatty acids reduce your risk of developing a number of diseases including heart disease.

Nutrition Information

Yield

4 servings

Serving Size

1

Amount Per Serving Calories 110Total Fat 4gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 1gCholesterol 30mgSodium 500mgCarbohydrates 7gFiber 1gSugar 5gProtein 11g

The nutritional information is for guidance only

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