Chowder-Style Mussels
Enjoy this meal in a bowl with toasted, halved whole wheat rolls brushed with olive oil and basil to sop up the juices, and a salad that includes peppy arugula or watercress.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| calories | 220 |
| protein | 13 g |
| fat | 9 g |
| carbohydrate | 26 g |
| high source fibre | - |
| calcium | good source |
| excellent source iron. | - |
Suggested Recipes
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2 tbsp (25 mL) olive oil
2 cloves garlic, minced
1 each onion, carrot and stalk celery, chopped sweet green or yellow pepper, chopped
1 zucchini, diced
1 can (28 oz/796 mL) stewed tomatoes
1 bottle (237 mL) clam juice (or 1 cup/250 mL, fish stock)
1 tsp (5 mL) dried basil
1/2 tsp (2 mL) fennel seeds, crushed
1/4 tsp (1 mL) each dried thyme, cayenne and black pepper
1-1/2 lb (750 g) mussels
1/3 cup (75 mL) each chopped green onions and fresh parsley
Preparation:
In large saucepan, heat oil over medium heat; cook garlic, onion, carrot and celery, stirring, for 5 minutes. Add green pepper and zucchini; cook for 5 minutes. Add tomatoes, clam juice, basil, fennel seeds, thyme, cayenne and black pepper; bring to boil, stirring. Reduce heat and simmer for 20 minutes or until thickened.
Meanwhile, scrub mussels, removing any beards. Discard any that do not close when tapped. Add to tomato mixture; cover and cook for 5 minutes or until mussels open, discarding any that do not open. Ladle into shallow soup bowls; sprinkle with green onions and parsley.
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