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Mussels are fabulous. Not only are they dead easy but they’re practically pure protein. Here in land-locked southern Missouri I’ve used frozen mussels. Don’t let that stop you - these tender little mussels have 15 grams of protein and only about 3 grams of fat per 4 ounce (in shell) serving.


  • 8 ounces mussels, whole (about 16 small mussels)
  • 1/2 cup diced tomatoes, with liquid
  • 2 tablespoons chopped onions
  • 1 clove garlic, minced
  • 1 teaspoon minced jalapeno
  • 1/4 cup white wine
  • 1/2 cup nonfat chicken broth
  • 1/2 cup canned black beans, drained, not rinsed
  • salt and fresh ground pepper to taste
  • a dash of chili seasoning


  • Saute the onions with just a drop of oil or non-stick spray. Add jalapeno and garlic and cook until fragrant. Add tomatoes, broth and wine until it comes to a soft boil. Season as desired. Stir in beans and drop in frozen mussels. Cook for a few minutes - until mussels are warmed through. Fresh mussels will need slightly different timing.
  • Serves 2.
  • Per Serving: 192 Calories; 3g Fat; 20g Protein; 17g Carbohydrate; 4g Dietary Fiber; 32mg Cholesterol; 655mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable.

Categories: Diabetic  High Protein  Low Carb  Seafood 

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