Steamed Mussels

Gluten Free
Health score
48%
Steamed Mussels
70 min.
4
363kcal

Suggestions

Ingredients

  • 0.5 cup cooking wine dry white
  • sprigs thyme leaves fresh
  •  garlic cloves shaved
  •  juice of lemon juiced
  • cup chicken broth low-sodium
  • pounds mussels 
  • tablespoons olive oil 
  • 0.5 cup parsley roughly chopped
  • pinch pepper flakes red
  •  shallots minced
  •  tomatoes peeled seeded cut in large dice
  • tablespoons butter unsalted

Equipment

  • pot

Directions

  1. Rinse the mussels under cold running water while scrubbing with a vegetable brush. Discard any with broken shells.
  2. Heat oil in a 6 to 8-quart stockpot.
  3. Saute the shallot, garlic and thyme to create a base flavor.
  4. Add the mussels and give them a good toss.
  5. Add wine, lemon juice, chicken broth and red pepper flakes; cover the pot and steam over medium-high for 5 minutes until the mussels open. Toss in the tomato, parsley and butter, recover the pot, and steam for another minute to soften. The tomatoes should keep their shape.
  6. Serve with plenty of grilled garlic bread to sop up the broth.

Nutrition Facts

Calories363kcal
Protein34.84%
Fat48.66%
Carbs16.5%

Properties

Glycemic Index
60
Glycemic Load
5.21
Inflammation Score
-10
Nutrition Score
36.622173856134%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.21mg
Naringenin
0.43mg
Apigenin
16.19mg
Luteolin
0.54mg
Kaempferol
0.15mg
Myricetin
1.18mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:362.76kcal
18.14%
Fat:18.39g
28.29%
Saturated Fat:5.68g
35.5%
Carbohydrates:14.02g
4.67%
Net Carbohydrates:13g
4.73%
Sugar:1.94g
2.15%
Cholesterol:79.82mg
26.61%
Sodium:689.04mg
29.96%
Alcohol:3.09g
100%
Alcohol %:1.01%
100%
Protein:29.62g
59.24%
Vitamin B12:27.83µg
463.85%
Manganese:8.01mg
400.48%
Selenium:104.04µg
148.64%
Vitamin K:130.59µg
124.37%
Iron:10.22mg
56.76%
Phosphorus:500.01mg
50%
Vitamin C:38.17mg
46.26%
Vitamin B2:0.53mg
31.33%
Vitamin A:1488.77IU
29.78%
Folate:117.81µg
29.45%
Potassium:969.67mg
27.7%
Zinc:4mg
26.67%
Vitamin B1:0.4mg
26.59%
Vitamin B3:4.88mg
24.38%
Magnesium:93.29mg
23.32%
Vitamin E:2.69mg
17.93%
Copper:0.3mg
14.81%
Vitamin B5:1.28mg
12.76%
Vitamin B6:0.22mg
10.79%
Calcium:89.99mg
9%
Fiber:1.02g
4.08%