The Food Coach

Free Healthy Recipe - Mediterranean Mussels

Dairy free, Gluten free, Low sugar, Wheat Free

Mussels are an incredibly good source of iron and, as for the budget conscious they make an inexpensive meal.
Traditionally mussels are mopped up with bread but this dish is served with wholemeal pasta. I like to use the Barilla Integrale brand.

Ingredients
1 kg mussels, cleaned and bearded
1 tbsp olive oil
1 clove garlic, finely chopped
1 red chilli finely chopped
1 red capsicum diced
2 zucchini slived
400 grams canned tomatoes, chopped

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Cool the pasta according to the instructions on the box.

Heat the oil in a pan and add the garlic, capsicum, and red chilli to saute for 2 to 3 minutes.
Add the zucchini and tomatoes and cook for a further 15 minutes. Add the mussels and stir them through the sauce and cover for another 5 to 7 minutes until the mussels have opened.
Season with black pepper and serve with pasta.

Mussels are now available cleaned and bearded and stored in vacuum packs. There's no mess and it saves a great deal of time.

Makes 2 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 25 mins
Ready in: 35 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 2435 kj
Calories 582 kcal
Fat 11 g
Saturated Fat 2.3 g
Total Carbohydrate 74 g
Total Protein 41 g
Fibre 8 g