10/08/15 - 1:30pm -Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN hosts Joseph Cooper and Bonnie Berman interview Lure Seafood Bar South Beach, Chef John Iatrellis. He's participating in the Coconut Grove Seafood Festival’s Shipwreck Lounge on Sunday, October 18. He gives tips on how to buy and serve oysters and how to cook perfect seafood, plus we taste tuna tacos live on air.
Mussels in Garlic Tomato Broth, quick and easy
From Delicious One-Pot Dishesby Linda Gassenheimer, published by the American Diabetes Association.
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.
Recipes
Mussels in Garlic Tomato 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 5–6 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. Makes 2 servings.
Nutrition Information
Mussels in Garlic Tomato Broth 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
Shopping List
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 1 package microwave brown rice, 1 small bunch celery, 4 plum tomatoes, 1 bottle dry white wine. 3 pounds mussels, 1 small bunch parsley
Staples: Olive oil, Onion, Garlic, Black peppercorns
Helpful Hints
- Fish broth can be substituted for the white wine if preferred.
- Slice the vegetables in a food processor fitted with a thin slicing blade.
Countdown:
- Start vegetables.
- While vegetables cook, wash mussels.
- Finish dish.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer Page: facebook.com/LGassenheimer
