food
Mussels with Black Bean Sauce*
Serve over pasta or rice or with lots of crusty bread. Put a few extra bowls on the table to collect the empty shells, and provide spoons for the juices.
Ingredients (Serves 6 to 8)
| 4 | lb mussels (about 90 to 100) |
| 2 tsp | vegetable oil |
| 3 | green onions, chopped |
| 1 | tbsp finely chopped fresh ginger root |
| 3 | cloves garlic, finely chopped |
| 1/2 | tsp hot Asian chili paste |
| 2 tbsp | fermented black beans, rinsed and chopped |
| 1 tsp | grated lemon peel |
| 2 | leeks or small onions, trimmed and thinly sliced |
| 2 | sweet red peppers, seeded and thinly sliced |
| 1/2 | cup chicken stock, fish stock, dry white wine or water |
| 1/2 | cup water |
| 2 tbsp | rice vinegar or cider vinegar |
| 1 | tbsp soy sauce |
| 2 | tsp dark sesame oil |
| 1/4 | cup chopped fresh cilantro or parsley |
Instructions
- Clean mussels and discard any that have broken shells or that do not close when lightly tapped.
- Heat vegetable oil in a wok or Dutch oven on medium-high heat. Add green onions, ginger, garlic, chili paste, black beans and lemon peel. Stir-fry for 30 seconds, or until very fragrant.
- Add leeks and red peppers and cook for 2 minutes, or until vegetables are slightly wilted.
- Add stock, water, vinegar, soy sauce and sesame oil. Stir well and bring to a boil.
- Add mussels and return to a boil. Cover and cook for 5 to 7 minutes, or until mussels have opened and are thoroughly cooked (discard any mussels that do not open). Stir well. Sprinkle with cilantro.
Excerpted from HeartSmart by Bonnie Stern. Copyright © 2006 by Bonnie Stern. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Nutritional information
Calories 374, protein 16 g, fat 5 g, carbs 67 g, fibre 9 g. Excellent source of Vitamin A, and good source of Vitamin B6 and C.
*Find this and other great recipes in…
HeartSmart
By Bonnie Stern
The partnership of Bonnie Stern and the Heart and Stroke Foundation has been instrumental in changing the way Canadians cook. This wonderful new compendium will be a must for every kitchen and features over 300 favourite recipes with comprehensive nutritional analysis, as well as 75 brand-new recipes to add to your HeartSmart repertoire and tips on how to stock your pantry.
*This recipe has been adapted from its original.
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