Mussels in Garlic Tomato Broth is a gourmet treat you can easily quickly make at home. Mussels are readily available these days in most markets, and they are fairly cheap, to boot. If you’re not a fan of brown rice, use your favorite white rice. You may also substitute pasta for the rice. Low-carb’rs can skip the rice completely and scoop up the yummy broth as a soup. (Any substitutions will obviously change the nutritional stats.) This recipe serves 2, but it is easily doubled or even tripled. Diabetics will be happy with this diabetic-friendly version.
The Author Says: “Mussels steamed in a garlic, tomato, and white wine broth are easy and inexpensive to make. Store the mussels in the refrigerator until ready to cook. The commercially raised mussels available today are cleaner than they used to be. Just wash them in cold water before using. Scrape off the beard or thin hairs along the shell. If any mussels are open, tap them gently. Discard any that do not close.” –Linda Gassenheimer
• Start vegetables.
• While vegetables cook, wash mussels.
• Finish dish.
Mussels in Garlic Tomato Broth Recipe
1/2 cup broth
1 package microwave brown rice (to make 1-1/2 cups cooked rice)
1 Tablespoon olive oil
1-1/2 cups sliced onion
2 large cloves garlic, crushed
1 cup sliced celery
4 plum tomatoes, cut into large cubes (about 2 cups)
1/2 cup dry white wine
1/4 teaspoon freshly ground black pepper
3 pounds mussels
1/4 cup chopped parsley
Microwave brown rice according to package instructions. Divide 1-1/2 cups between 2 large soup bowls. Save remaining rice for another meal.
Heat the oil in a large saucepan over medium heat. Sauté the onion, garlic, celery, and tomatoes until they start to shrivel but not brown about 5 to 6 minutes. Add the white wine and black pepper and bring to a boil.
Add the mussels and cover the saucepan tightly. Let boil about 3 minutes, shaking the pan several times. The wine will boil up over the mussels and they will open. As soon as they are open, take the pan off the heat. Do not overcook. The mussels will become rubbery.
To serve, lift the mussels out of the pan with a slotted spoon and place in the 2 large soup bowls over the rice. Discard any mussels that do not open. Spoon the broth over the mussels. Sprinkle with the parsley and serve.
Yield: 2 servings
Serving Size: 5 ounces mussels, 1-1/3 cups vegetables, 3/4 cup rice, 1/2 cup broth
• Fish broth can be substituted for the white wine if preferred.
• Slice the vegetables in a food processor fitted with a thin slicing blade.
Prep time: 10 minutes
Cooking time: 15 minutes
Choices/Exchanges: 2 starch, 4 vegetable, 3 1/2 lean protein, 1 fat, 1/2 alcohol
Per serving: Calories 500, Calories from Fat 120, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 50 mg, Sodium 560 mg, Potassium 1390 mg, Total Carbohydrate 60 g, Dietary Fiber 8 g, Sugars 10 g, Protein 27 g, Phosphorus 555 mg
Recipe Source: “Delicious One-Pot Dishes: Quick, Healthy, Diabetes-Friendly Recipes” by Linda Gassenheimer (American Diabetes Association)
Reprinted with express permission.