Tomato Fennel Mussels with Sausage

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Mussels are an economical seafood choice. Serve with spoons to get up all the delicious cooking liquid, and don’t forget an empty bowl for the shells.

Tags: Intermediate, 10 mins, Entrées, Pork, Shellfish, President's Choice Blue Menu, Healthy Insider’s Report 2013
Serves: 6
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 30  minutes
Total: 40  minutes

Additional Information

Ingredients

2 PC Blue Menu Lean Italian Pork Sausages
1 tbsp (15 mL) canola oil
Half fennel bulb, chopped
1 white onion, chopped
1 can (796 mL) PC Blue Menu Diced Tomatoes
1 cup (250 mL) PC Blue Menu Chicken Broth
1/4 tsp (1 mL) hot pepper flakes
1/4 tsp (1 mL) salt
4 lb (1.8 kg) fresh mussels, cleaned and beards trimmed
2 tbsp (25 mL) chopped fresh parsley

Instructions

  1. In Dutch oven or large wide saucepan, heat oil over medium heat; cook sausages, turning occasionally, for 6 minutes or until browned. Transfer to a cutting board and let stand 5 minutes. Slice into ¼-inch (5 mm) rounds.
  2. In same Dutch oven, fry fennel and onion over medium heat, stirring occasionally, for 5 minutes or until softened. Stir in tomatoes and juices, broth, hot pepper flakes, salt and sliced sausages. Bring to a boil; let boil for 6 minutes or until liquid is reduced by half.
  3. Add mussels; cover and cook, stirring once, for 6 minutes or until mussels open. Discard any mussels that do not open. Sprinkle with parsley.

Nutritional Information

Per serving:
190 calories
fat 9 g (of which 1.9 g is saturated)
omega-3 polyunsaturates 0.7 g
sodium 500 mg
carbohydrate 16 g
fibre 3 g
protein 22 g
OMEGA 3 PILLAR
Low in saturated fat
Excellent Source of Iron
Excellent Source of Vitamin C
Source of Calcium
Source of Fibre
Source of Vitamin A