Recipe: 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

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	4

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Meats, poultry and fish

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Sept. 1, 2006

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