Steamed Mussels with Corn and Tomatoes - Chorros a la Chalaca

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Steamed Mussels with Corn and Tomatoes - Chorros a la Chalaca
30 min.
6
153kcal

Suggestions

Ingredients

  • 0.3 cup cilantro leaves chopped
  •  ears corn husked
  • large cloves garlic minced
  •  juice of lime juiced
  • pounds mussels (see Note)
  • tablespoons olive oil 
  • small onion red cut into tiny dice ( 1/2 cup)
  • servings sea salt and pepper black freshly ground fine
  • 0.5  serrano chiles minced
  • ounces tomatoes cored seeded cut into small dice ( 1 1/2 cups)
  • 0.5 cup water 
  • 0.5  bell pepper yellow cored seeded cut into small dice ( 1/2 cup)

Equipment

  • bowl
  • frying pan
  • knife
  • dutch oven
  • cutting board
  • skimmer

Directions

  1. Remove as much of the corn silk as possible. Trim off the stalk ends from the cob. Stand the ears up on a cutting board and, using a short sharp knife, shave off the kernels. Get as much of the kernels as possible without cutting into the cob and be careful, the kernels have a tendency to fly all over the kitchen.
  2. Put the corn kernels, mussels, and 1/2 cup water in a wide deep skillet or Dutch oven. Cover and bring to a boil over medium-high heat. Steam, shaking the pan occasionally, just until the mussels open up, 3 to 5 minutes.
  3. While the mussels are steaming, toss the tomato, red onion, yellow pepper, cilantro, olive oil, garlic, chile, and lime juice together in a bowl. Season with salt and pepper, to taste.
  4. When the mussels are open, scoop them out with a skimmer and put them in a serving bowl large enough to hold them comfortably.
  5. Add the tomato mixture to the mussel steaming liquid, give it a quick stir and pour everything in the pan over the mussels.
  6. Serve hot, warm or at room temperature.

Nutrition Facts

Calories153kcal
Protein27.52%
Fat39.34%
Carbs33.14%

Properties

Glycemic Index
34.83
Glycemic Load
2.29
Inflammation Score
-7
Nutrition Score
20.714782466059%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.28mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.09mg
Quercetin
4.52mg

Nutrients percent of daily need

Calories:153.49kcal
7.67%
Fat:6.93g
10.66%
Saturated Fat:1.09g
6.84%
Carbohydrates:13.14g
4.38%
Net Carbohydrates:11.58g
4.21%
Sugar:3.77g
4.19%
Cholesterol:21.59mg
7.2%
Sodium:229.58mg
9.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.91g
21.82%
Vitamin B12:9.25µg
154.22%
Manganese:2.78mg
139.16%
Selenium:35.01µg
50.01%
Vitamin C:35.16mg
42.62%
Phosphorus:198.28mg
19.83%
Iron:3.46mg
19.23%
Folate:57.79µg
14.45%
Potassium:481.36mg
13.75%
Vitamin B1:0.2mg
13.28%
Vitamin B2:0.2mg
11.56%
Magnesium:45.8mg
11.45%
Vitamin A:567.35IU
11.35%
Vitamin B3:2.13mg
10.65%
Zinc:1.51mg
10.05%
Vitamin E:1.36mg
9.05%
Vitamin K:8.37µg
7.97%
Vitamin B6:0.15mg
7.67%
Copper:0.14mg
6.99%
Vitamin B5:0.69mg
6.92%
Fiber:1.56g
6.23%
Calcium:33.83mg
3.38%