Here’s a high protein meal that will add variety to your diet. The recipe is for mussels steamed in coconut milk. Each serving is packed with protein and has a refreshing tropical flavor with a little bit of heat. This is a meal that fills you up and gives you energy instead of making you feel stuffed and bloated.
Even if you aren’t an experienced cook, this is a recipe that you will find pretty easy to make. It’s great to cook for yourself and is also sophisticated enough to prepare for a dinner party. I also like that it only takes about 20 minutes to make. Since all of the cooking in one pan clean up is a cinch too.
This meal is not only high in protein, it’s also packed with vitamins, minerals, and healthy fats. Mussels contain lots of selenium, zinc, and vitamins B6 and B12. The coconut milk is rich in healthy fats that includes medium chain triglycerides (MCTs) which are used as source of instant energy instead of being stored as body fat.
Ingredients (Serves 2 people)
1.5 lbs. of mussels
2 tablespoon of extra virgin olive oil
1 diced habanero pepper
1” piece of ginger peeled and smashed with the flat end of your knife.
1 tablespoon of diced shallot
1 cup of dry white wine (i.e. Pinot Grigio) or chicken stock
1 can of sugar free coconut milk (14 ounces)
¼ cup of cilantro chopped into a fine dice
Juice of 1 lime
1. Wash and scrub the mussels with cold water. Discard any that are already open.
2. Heat the olive oil in a medium size saute pan or pot over until it’s hot but not smoking.
3. Saute the shallot until it begins to soften, about 2-3 minutes.
4. Add the diced habanero pepper and ginger and saute for another 30 seconds.
5. Add the wine or chicken stock and bring to a boil. Cook for 2-3 minutes.
6. Pour the coconut milk into the pan. Bring the mixture back up to a boil.
7. Add the mussels to the pan and cover. Cook for 2-3 minutes or until all of the mussels have opened.
How To Serve
Using a large spoon or ladle, scoop the mussels out of the pan and into a large bowl. Pour 4-5 spoonfuls of the cooking liquid over the mussels. Garnish with the chopped cilantro. This dish pairs well with several vegetables including sauteed spinach and steamed broccoli. Mango salsa also pairs well.
Nutritional Information Per Serving:
Calories From Fat: 143
Carbohydrates: 10 grams
Sugars: 1 gram
Fat: 15 grams
Monounsaturated Fat: 2 grams
Polyunsaturated Fat: 3 grams
Saturated Fat: 10 grams
Protein: 27 grams
Enjoy this delicious and healthy meal whether you are eating to build muscle, lose weight, or simply stay healthy. With only 10 grams of carbohydrates per serving, this is a great dish if you follow a low carb diet.