Steamed Mussels is a dish many are afraid to cook at home, but it is simple and the benefits of mussels is hard to pass up. They are high in protein and minerals, low in calories and are one of the most affordable aquatic food choices.

steamed musselsPrep Time: 15 min
Cook Time: 10 min
Ready In: 25 min

Servings: 2

1 tbsp Extra-virgin Olive Oil
1 large Garlic clove, cut lengthwise into thin slices
1 cup chopped Onion
1 cup fat-free reduced sodium Chicken Broth
2 lbs Mussels
Juice of ½ Lemon
1 medium Tomato, chopped
2 tbsp chopped Flatleaf Parsley

In large Dutch oven or heavy pot, heat oil over medium-high heat. Add garlic and onion and cook for 2 minutes, stirring often. Pour in broth and cook for 3 minutes.
While onions cook, in colander rinse mussels under cold running water, and set aside to drain.
Add lemon juice to pot. Heap in mussels. Sprinkle tomato into pot. Cover pot and steam for 5 to 6 minutes, or until mussels are opened. Immediately scoop mussels into big serving bowl, including onions and tomatoes from pot. Sprinkle on parsley. Divide liquid from pot between two bowls. Serve mussels with liquid for dipping.

Tips & Notes
A heaping serving of steamed mussels is a feast. Digging into it brings briny pleasure plus a long list of benefits. Many people hesitate to cook mussels at home, but seeing this list of their goodness may inspire you to see how easy it really is.
Entirely natural, they are not treated with sulfites like most of the shrimp sold in the U.S. Nutritionally; they are high in protein and minerals, and low in calories.
Mussels may be the only farmed food whose production is good for the environment. Most of the mussels sold in stores are farmed. Their cultivation involves using ropes or lines suspended in open water. Filtering the water as they feed, the mussels remove excess algae, nutrients, and sediments, actually cleaning the water. The eggs used for cultivating mussels are natural ones taken from other mussels. No antibiotics are used since this shellfish is disease-resistant.
In case there might be a problem, for your protection all mussels sold in the U.S. come with a tag telling where they were harvested and when. It includes a lot number that makes them traceable. Next time you see mussels being sold in a mesh bag, look for the tag. When mussels are sold in bulk, the fishmonger is required to hold onto the tag.
Mussels can be boiled, baked, or barbecued on the grill, but steaming is the most popular way to cook them. Ways to season them are equally varied. The classic choice calls for using white wine, but there are myriad ways by adding different combinations of ingredients for flavor.
To enjoy mussels at home, buy one pound per person. Since mussels must be alive when they are cooked, best to buy them the day you serve them.

Nutritional Information Per Serving
Calories: 196
Total Fat: 9g
Saturated Fat: 1g
Carbohydrate: 17g
Protein: 13g
Dietary Fiber: 2.5g
Sodium: 529mg

Source: Diabetic Gourmet magazine

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