April 18, 2024
Mussels with White Beans & Tomatoes
Ingredients
- 2 tablespoons extra-virgin olive oil
- 4 cups grape tomatoes, halved
- 1 medium shallot, sliced
- 3 cloves garlic, thinly sliced
- 1 teaspoon chopped fresh thyme, plus more for garnish
- ¼ teaspoon crushed red pepper
- 1 can no-salt-added white beans, rinsed
- 1kg mussels, scrubbed and debearded if necessary (see Tip)
- ½ cup dry white wine
- Lemon wedges for serving
Directions
- Heat oil in a large pot over medium-high heat. Add tomatoes and shallot; cook, stirring occasionally, until the tomatoes start to release their liquid, 1 to 2 minutes.
- Stir in garlic, thyme and crushed red pepper; cook until fragrant, about 1 minute. Add beans and stir to combine.
- Place mussels on top and pour in wine. Cover and cook until the mussels open (discard any unopened mussels), 5 to 6 minutes. Serve with lemon wedges and garnish with more thyme, if desired.
Nutrition Facts - 1 Serving
- Calories: 395
- Protein: 34g
- Fat: 13g
- Carbohydrates: 38g
- Fibre: 6g
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates