01
May
2017

Mussels Provençale – source of Omega 3 (High Fibre)

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Serves four, approximately 5-6 grams of fibre per serve (with bread and rice)

Ingredients
  • 600 grams mussels (preferably closed shells to ensure freshness)
  • 50 mls of extra virgin olive oil
  • 4 large (beefeater) tomatoes – or six smaller
  • 1 flat tablespoon of Italian herbs
  • Salt and pepper to taste
  • 2 cloves of fresh garlic
  • 1 cup chopped spring onions
  • 1 cup of white wine
  • 400 grams of cooked brown rice
  • Wholemeal wholegrain sourdough bread
  • Spread of your choice
Method
  1. Cook brown rice and drain
  2. Add oil to a large deep heavy based pan (or cast iron pot) and let heat, add chopped peeled garlic and thinly sliced onion, and gently fry for 4-5 minutes until garlic and onion are transparent
  3. Cut tomatoes in half and place cut face down with herbs, marjoram and a little salt and pepper
  4. Cover the mixture and let simmer for 4-5 minutes
  5. Take the lid off add 1 cup of wine continue to cook and let the wine evaporate by about a third to a half
  6. Add mussels and cover the pan
  7. Shake the mussels and stir from time to time
  8. When all mussels are open they are ready
  9. Preheat four bowls with hot water and dry thoroughly
  10. Reheat rice and add to the bottom of the bowl
  11. Divide mussels and sauce into the bowls and serve with fresh crusty bread and a spread of your choice