ROASTED MUSSELS WITH GARLIC CURRY SAUCE
Serves 4 as entree, 6 to 8 as a starter.
Note: If you prep the curry sauce and vegetables in advance, the whole dish comes together in minutes, which makes it great for entertaining. Adapted from "Celebrated Chefs, Volume 1," edited by Cynthia Nims, a compilation of recipes from Seattle's favorite restaurants.
• Garlic Coconut Curry Sauce (see recipe)
• 3 tbsp. toasted sesame oil
• 3 lb. mussels, cleaned and de-bearded
• 1 c. julienned yam or carrot
• 1 c. thinly sliced red onion
• 1 c. finely chopped tomato
• 1 tbsp. thinly slivered mint, plus more for garnish
• 1 tbsp. finely chopped cilantro, plus more for garnish
Preheat oven to 500 degrees.
Prepare the Garlic Curry Sauce (recipe follows) and set aside.
Heat the sesame oil in a large ovenproof skillet over medium heat. Add the mussels, yam and red onion. Cook, stirring gently until mussels have just begun to open, about 2 minutes. Pour the Garlic Curry Sauce over the mussels, then scatter on the tomato, mint and cilantro.
Set the skillet in the oven and roast until the mussels open, about 5 to 7 minutes. Pour all the mussels into a large serving bowl, to be ladled into individual bowls at the table. Sprinkle on additional herbs to garnish if you like. Serve with plenty of bread; the juices may be the most delicious part of any mussel dish.
Nutrition information per each of 8 servings:
Calories 200 Fat 12 g Saturated fat 6 g Sodium 830 mg
Carbohydrates 15 g Calcium 45 mg
Protein 9 g Cholesterol 15 mg Dietary fiber 2 g
Diabetic exchanges per serving: 1 bread/starch, 1 lean meat, 2 fat.
GARLIC COCONUT CURRY SAUCE
Makes about 13/4 cups.
Note: From "Celebrated Chefs, Volume 1."
• 1 c. coconut milk (light coconut milk is fine; don't use cream of coconut)
• 2 tsp. Thai red curry paste, or more to taste
• 1/4 c. chopped garlic
• 1/4 c. hoisin sauce
• 1/4 c. freshly squeezed lime juice
• 2 tbsp. soy sauce
Stir a few tablespoons of coconut milk into the curry paste until well blended, then stir in the remaining coconut milk, along with the garlic, hoisin, lime juice and soy sauce. Set aside.
CLASSIC FRENCH STEAMED MUSSELS
Serves 4 to 6.
Note: Adapted from "Cook's Illustrated."
• 2 c. white wine
• 1/2 c. minced shallots
• 4 garlic cloves, minced
• 1/2 c. chopped fresh parsley
• 1 bay leaf
• 4 lb. mussels, cleaned and de-bearded
• 4 tbsp. unsalted butter
In a large covered pan, bring wine, shallots, garlic, parsley and bay leaf to a simmer. Cook, stirring, about 3 minutes to concentrate flavors. Add mussels, cover pan, and cook 5 to 8 minutes, until mussels have opened.
Remove cooked mussels with a slotted spoon, and place in a serving dish. Swirl butter into the pan to emulsify the juices. Pour the liquid over the mussels and serve with lots of crusty bread or rice.
Nutrition information per each of 6 servings:
Calories 180 Fat 9 g Sodium 740 mg
Carbohydrates 8 g Saturated fat 5 g Calcium 58 mg
Protein 14 g Cholesterol 47 mg Dietary fiber 0 g
Diabetic exchanges per serving: 1/2 other carb, 2 lean meat, 1/2 fat.
COCONUT MUSSEL BROTH WITH GINGER, LIME AND CILANTRO
Serves 4 to 6.
Note: If cilantro is difficult to find or too expensive, use less. From "Chef Michael Smith's Kitchen," by Michael Smith.
• 1 (12-oz.) can coconut milk (NOT cream of coconut)
• 1 onion, thinly sliced
• Zest and juice of 2 limes
• 2 tbsp. grated fresh ginger
• 1 tsp. soy sauce
• 5 lb. or so of mussels, cleaned and de-bearded
• 1 c. cilantro sprigs (see Note)
• 2 green onions, thinly sliced
Add the coconut milk, onion, lime zest, lime juice, ginger and soy sauce to a large pot with a tight-fitting lid. Bring to a boil over medium-high heat. Reduce the heat to a simmer and simmer until the flavors of aromatics thoroughly infuse the coconut milk, about 5 minutes.
Toss mussels into the pot. Steam the mussels over medium-high heat until they cook through and their shells open, about 10 minutes. Discard any that haven't opened. Ladle into serving bowls, evenly distributing the mussels and the broth. Sprinkle on the green onions and cilantro.
Nutrition information per each of 6 servings:
Calories 230 Fat 13 g Sodium 970 mg
Carbohydrates 12 g Saturated fat 11 g Calcium 59 mg
Protein 18 g Cholesterol 33 mg Dietary fiber 1 g
Diabetic exchanges per serving: 1 other carb, 2 1/2 lean meat, 1 fat.
LINGUINI WITH MUSSELS AND SPICY TOMATO SAUCEServes 4.
Note: From Kristine Kidd of the Monterey Bay Aquarium.
• 4 tbsp. olive oil, divided
• 1/2 red onion, chopped
• 2 garlic cloves, thinly sliced
• 1/2 tsp. red pepper flakes
• 1 (28-oz.) can Italian tomatoes in purée (preferably San Marzano)
• 1 c. dry white wine, divided
• 11/2 tbsp. minced fresh thyme
• 1 tbsp. tomato paste
• Coarse kosher salt and freshly ground black pepper
• 1 lb. linguini pasta
• 1/4 c. drained capers
• 2 lb. mussels, cleaned and de-bearded
• 1/4 c. chopped fresh Italian parsley
Heat 2 tablespoons of the oil in a heavy, large pot over medium heat. Add the onion, garlic and pepper flakes, and sauté until light golden, about 5 minutes. Add the tomatoes, 1/2 cup of the wine, thyme and tomato paste. Bring to a boil, breaking up the tomatoes with a spoon. Reduce the heat and simmer until sauce is thick and flavors blend, stirring frequently, about 15 minutes. Season to taste with salt and pepper.
Cook the pasta in a large pot of boiling salted water until just tender but still firm to the bite, stirring occasionally, about 10 minutes.
Meanwhile, add the remaining 1/2 cup wine and capers to the sauce and bring to a boil. Add the mussels, cover and cook until the mussels open, about 4 minutes. Discard any mussels that do not open.
Drain the pasta and add to the sauce. Add the remaining 2 tablespoons oil and stir over high heat for 1 minute to blend. Taste and adjust the seasonings. Divide the pasta and mussels among 4 plates. Sprinkle with the parsley and serve immediately.
Nutrition information per serving:
Calories 755 Fat 18 g Sodium 1,770 mg
Carbohydrates 115 g Saturated fat 3 g Calcium 140 mg
Protein 31 g Cholesterol 20 mg Dietary fiber 10 g
Diabetic exchanges per serving: 2 vegetable, 7 bread/starch, 1 lean meat, 3 fat.