$5 Dinners: Fettuccine with Mussels and Tomato Sauce
Think you have to break the bank to enjoy a delicious seafood dinner? Think again! This meal comes in under $5 per serving. Fortunately for mussel lovers, there are several types of mussels that are available in the U.S. year-round.
Mussels are low in calories, high in protein, and are a great source of potassium (an essential nutrient used to maintain fluid and electrolyte balance in the body). They are also high in heart-healthy Omega-3 fatty acids. Combine mussels with whole wheat pasta to increase your fiber intake, and voila - you have a complete nutrient-dense meal that your body will thank you for.
Fettuccine with Mussels and Tomato Sauce
Yields 4 servings
- 8 ounces long whole wheat pasta (like fettuccine, spaghetti or angel hair), cooked according to package directions
- 2 teaspoons extra virgin olive oil
- 1/3 cup diced onion
- 1 garlic clove, minced
- 1/2 teaspoon sea salt
- Pinch of red pepper flakes
- 1 14-ounce can whole tomatoes, chopped
- 1/2 cup white wine
- 24 mussels (about 3 pounds), scrubbed and debearded
- 3 tablespoons parsley, chopped
- Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook until softened, about 5 minutes. Add salt and red pepper; cook for 2 minutes.
- Add tomatoes and wine, and bring to a boil. Reduce heat to low and simmer for 10 minutes. Add mussels, and increase heat to medium. Cover and simmer for 7 minutes or until shells open. Discard any unopened shells.
- To serve, toss mussels and sauce with pasta. Sprinkle with parsley.
This post was originally published by the Natural Gourmet Institute. Learn more about today's Natural Gourmet Center.