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
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout