Mussels mariniere
Dietitian's tip: This classic French preparation of steamed mussels easily serves four as an appetizer. But with the addition of a crusty whole-grain baguette and a tossed salad, it makes a satisfying supper for two.
SERVES 2
Ingredients
1 1/2 pounds mussels, scrubbed and debearded
1 cup dry white wine
1/3 cup chopped shallots or red onion
1 clove garlic, minced
3 tablespoons chopped fresh flat-leaf (Italian) parsley
Directions
Discard any mussels that are gaping open and don't close when tapped — a sign they're not alive and fresh. In a large saucepan, combine the mussels, wine, shallots and garlic. Bring to a boil over high heat. Reduce the heat to medium, cover and cook, shaking the pan periodically, until all the mussels are opened, about 5 minutes. Remove the mussels from the pan with a slotted spoon and divide among individual shallow bowls. Discard any cooked mussels that didn't open.
Raise the heat to high and continue cooking the wine mixture to reduce slightly and deepen the flavors, about 2 to 3 minutes. Pour the wine mixture over the mussels. Sprinkle with the parsley and serve.
Nutritional Analysis(per serving)Calories 259 Cholesterol 64 mg
Protein 28 g Sodium 661 mg
Carbohydrate 15 g Fiber 0 g
Total fat 5 g Potassium 945 mg
Saturated fat 1 g Calcium 90 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Meat and meat substitutes 4
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 2
http://www.mayoclinic.com/health/hea...ecipes/NU00328
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