Healthy Chilli Mussels Recipe
Ingredients
- 500 g mussels
- 1 tsp olive oil
- 1 onion, diced
- 4 cloves garlic, finely diced
- 1 red chilli, finely diced
- 2 x 400 g cans no-added-salt diced tomatoes
- 1/2 tsp sugar
- 6 slices wholemeal or multigrain bread
Method
- Clean and rinse mussels well.
- Place oil, onion, garlic and chilli into a saucepan and cook until just coloured.
- Add tinned tomatoes, sugar and mussels to the saucepan.
- Stir and simmer until mussels open, then remove from heat and throw out mussels that have not opened.
- Toast bread and serve on the side.
Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission. Order the More Deadly Tucker cookbook here.
-
Clean and rinse mussels well. -
Place oil, onion, garlic and chilli into a saucepan and cook until just coloured. -
Add tinned tomatoes, sugar and mussels to the saucepan. -
Simmer until mussels open. -
Toast bread and serve on the side.
Comment: Use gluten-free bread to make this dish gluten-free.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 994 kJ | 363 kJ |
| 238 Cal | 87 Cal | |
| Protein | 20.8 g | 7.6 g |
| Fat, total | 5.2 g | 1.9 g |
| — saturated | 1.2 g | 0.5 g |
| Carbohydrate | 23.7 g | 8.6 g |
| — sugars | 8.1 g | 3 g |
| Sodium | 782 mg | 285 mg |
| Fibre | 5.4 g | 2 g |
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