Low Fat Seafood Recipes

Ingredients:

1 cup dry white wine
4 sprigs fresh parsley, plus
1/2 cup coarsely chopped leaves
4 sprigs fresh basil, plus
1/2 cup coarsely chopped leaves
4 lb large mussels, debearded -well washed
1 tbsp olive oil
3 cloves garlic, minced
1/2 tsp crushed red pepper, or to taste
3 large vine-ripened tomatoes, peeled, up to 4 -seeded and chopped -3 cups
1/2 tsp salt -plus more to taste
1/2 tsp freshly ground black pepper -plus more to taste
1 lb dried linguine or fettuccine

Instructions:

1. In a large pot, combine wine and parsley and basil sprigs. Bring to a
boil over high heat.

2. Add mussels, cover and steam for 2 minutes, shaking the pot
occasionally. Begin checking mussels; as they open, transfer them to a
large bowl. Total steaming time will be about 5 minutes. Discard any
unopened mussels.

3. Strain mussel broth through a fine sieve lined with cheesecloth; measure
our 1 1/2 cups and set aside. (Freeze any remaining broth for another
use.) When cool enough to handle, pick mussels from their shells.
Refrigerate, discarding shells.

4. Bring a large pot of salted water to a boil for cooking pasta.

5. Meanwhile, in a large skillet, combine oil, garlic and crushed red
pepper. Heat over medium-low heat, stirring occasionally, until garlic is
fragrant, about 1 minute. Add tomatoes, 1/2 teaspoon salt, 1/2 teaspoon
pepper and reserved broth. Increase heat to medium. Cook, stirring
occasionally, until tomatoes form a thick sauce, 20 to 25 minutes.

6. Shortly before sauce has finished cooking, add reserved mussels and cook
just until heated through. Cook pasta until al dente, about 8 minutes.
Drain pasta and place in a large bowl. Add sauce, remaining 1/2 cup each of
parsley and basil, and toss. Adjust seasoning with salt and pepper. Serve
immediately.

Makes about 8 cups, for 4 servings.

610 calories per serving; 33 grams protein; 8 grams fat (0.8 gram saturated
fat); 100 grams carbohydrate; 905 mg sodium; 64 mg cholesterol; 3 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



- - - - - - - - - - - - - - - - - -

Preparation Time: 0:00

Servings: 4