Mussels in Tomato-Parsley Sauce Baked in Parchment
Mussels in Tomato-Parsley Sauce Baked in Parchment
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    This is a first course you can tear into: Mix mussels -- low in fat; high in nutrients, particularly vitamin B12 -- with garlic, oregano, parsley, pepper, tomatoes, olive oil, and white wine. Pour it all onto parchment, fold up, and bake until the bag billows.

    Ingredients

    • 2 pounds mussels, scrubbed well and beards removed
    • 2 garlic cloves, minced
    • 1/2 cup chopped fresh flat-leaf parsley
    • 1/2 teaspoon dried oregano
    • 1/4 teaspoon crushed red-pepper flakes
    • 1/4 teaspoon freshly ground pepper
    • 1 can (14 ounces) diced tomatoes, including juice
    • 1 tablespoon extra-virgin olive oil
    • 1/4 cup dry white wine

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 176 % Daily Value *
    • Total Fat: 6 g 8.9%
    • Saturated Fat: 1 g 4.89%
    • Trans Fat: 0 g %
    • Cholesterol: 42 mg 14.11%
    • Sodium: 567 mg 23.63%
    • Calcium: 61 mg 6.14%
    • Potassium: 527 mg 15.05%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 36.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 10 g %
    • Dietary Fiber: 1 g 5.23%
    • Sugar: 2 g
    • Protein: 19 g
    • Alcohol: 1 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 19.29%
    • Vitamin C 39.87%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total4 oz-eq

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