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Chili
Basil Mussels |
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| I n g r e d i e n t s |
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1 Actifry Spoon Olive Oil |
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2 Actifry Spoons finely chopped shallot
or onion |
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1/2 tps (2 mL) hot pepper flakes |
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1lbs 500 g) fresh mussels, scrubbed and beards
removed |
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1/3 cup cup (75 mL) each white wine and sodium
reduced chicken broth |
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1/4 tsp (1 mL) pepper |
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2 Actifry Spoons chopped fresh basil leaves |
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2 Actifry Spoons finely chopped tomato |
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Crusty whole grain bread (optional) |
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| Serves - 2 |
| Preparation - 10
min |
| Cooking - 10 min |
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Add the olive oil, shallot, chili flakes and garlic to the ActiFry
pan. Cook for 3 to 5 minutes or until translucent |
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Add the mussels, wine, broth and pepper to the ActiFry pan. Cook
for 3 to 4 minutes or until the shells have opened.
(Discard any unopened shells.) |
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Stir the basil and tomato into the cooking liquid
left in the ActiFry pan. Cook for 1 minute. Use
a slotted spoon to divide the mussels between four
serving bowls. Spoon the pan juices evenly over
the mussels. Serve with crusty bread (if using). |
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| V a r i a t i o n |
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This recipe is an appetizer portion, as a main course the recipe
serves 2. Or, serve a crowd by preparing the mussels
in 1 lb (500 g) batches. |
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| C o o k s T i p |
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When buying fresh mussels, look for shiny, unbroken
shells. |
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| N u t r i t i o n V a l u e s P e r S e r v i n g |
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173 calories
7 g total fat
1 g saturated fat
0 g trans fat
39mg cholesterol
7g carbohydrates
0 g fibre
17g protein
33mg sodium
260mg potassium
Excellent source of: Folate, Iron. |
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