Low Fat Rice Recipes

Ingredients:

8 oz clam juice
1 cup dry white wine
2 lb fresh mussels, scrubbed and - debearded
1/2 tsp crumbled saffron threads
1 tbsp olive oil
2 onions, chopped
3 cloves garlic, minced
1/2 tsp red-pepper flakes -or to taste
1/2 tsp salt -plus more to taste
1 1/4 cup medium-grain rice -such as arborio
2 cup fresh corn kernels -preferably cut from the cob -4-6 small ears -or frozen corn kernels
freshly ground black pepper, to taste

Instructions:

1. Preheat oven to 400°F. In a Dutch oven, bring clam juice and 1/2 cup of
the wine to a simmer. Add mussels, cover and steam over medium-high heat
until they open, about 5 minutes. Discard any mussels that have not opened.
Reserve 16 mussels in their shells to use as garnish. Remove the remaining
mussels from their shells and set aside.

2. Strain the mussel-cooking liquid through a sieve lined with cheesecloth
into a 4-cup measure. Add enough water to measure 3 cups. Sprinkle saffron
onto the warm broth and set aside.

3. Rinse the Dutch oven and wipe dry. Add oil and heat over medium heat.
Add onions and cook, stirring, until they start to soften, about 5 minutes.
Add garlic, red pepper flakes and 1/2 teaspoon salt and cook, stirring,
until fragrant, about 1 minute more. Stir in rice and the remaining 1/2 cup
wine and cook, stirring, until most of the liquid has evaporated, about 2
minutes.

4. Stir in corn and the reserved mussel broth and bring to a simmer. Cover
and bake, 25 to 30 minutes, until the rice is tender and most of the liquid
has been absorbed. Stir in the reserved mussel meats and season with salt
and pepper. Garnish the top with the reserved mussels in their shells and
serve.

Makes about 7 cups, for 4 servings.

405 calories per serving: 14 grams protein, 5 grams fat (0.6 gram saturated
fat), 73 grams carbohydrate; 530 mg sodium; 24 mg cholesterol; 4 grams
fiber.

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



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

Preparation Time: 0:00

Servings: 4