Mussels with Pak Choi and Beansprouts

Mussels-with-Pak-Choi-and-Bean-Sprouts

This one pot dish is full of flavours and is really low in fat.

Serves 4

Cooking time: 15 minutes

Ingredients

  • 2kg mussels
  • 1 tablesp. olive oil
  • 1 clove garlic, crushed
  • 8cm fresh ginger (40g) chopped finely
  • 1 chilli, finely chopped
  • 2 teasp. curry powder
  • 150ml water
  • 1 tablesp. lemon juice
  • 4 scallions, thinly sliced
  • 300g pak choi, stalks and stem roughly chopped
  • 160g beansprouts
  • Freshly ground black pepper

To serve:

  • Crusty bread

To Cook

Place the mussels in a large bowl of cold water. Use a small knife to remove any barnacles and pull away the beard. Discard any mussels that are damaged or won’t close when tapped.

Heat the oil in a large saucepan over a medium heat. Add the garlic, ginger and chilli and cook for a couple of minutes. Then stir in the curry powder and cook for another minute. Increase the heat and add in the water and lemon juice. Bring to the boil. Add the mussels and cover tightly. Allow the mussels to cook for 3-4 minutes, shaking the pan from time to time to ensure they cook evenly. Discard any that have not opened.

Stir through the scallions, pak choi and beansprouts. Cook for another couple of minutes, gently stirring, to allow the vegetables to cook. Taste and season with a little black pepper.

Ladle in bowls or soup plates and serve with crusty bread to soak up the juice.

Nutritional Analysis per Serving

Protein: 22g 

Carbohydrates: 47g 

Fat: 6g 

Iron: 6.6mg 

Energy: 347kcal 

http://www.bordbia.ie/consumer/recipes/fish/pages/musselswithpakchoiandbeansprouts.aspx

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