Here is this week’s quick and health recipe.
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped red bell pepper
- 2 cloves garlic, minced
- 2 cups instant brown rice
- 1 1/3 cups reduced-sodium chicken broth
- 1/2 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 large pinch saffron (see Note)
- 1 pound peeled and deveined raw shrimp (21-25 per pound)
- 1 cup frozen green peas, thawed
- 1 pound mussels, scrubbed well (see Tip)
- 4 lemon wedges (optional)
- Heat oil in a large skillet over medium heat. Add onion, bell pepper and garlic, and cook stirring occasionally, until the vegetables are softened, about 3 minutes. Add rice, broth, thyme, salt, pepper and saffron and bring to a boil over medium heat. Cover and cook for 5 minutes.
- Stir in shrimp and peas. Place mussels on top of the rice in an even layer. Cover and continue cooking until the mussels have opened and the rice is tender, about 5 minutes more. Remove from heat and let rest, covered, until most of the liquid is absorbed, about 5 minutes. Serve with lemon wedges if desired.
Notes & Tips
- Note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets or gourmet shops. It will keep in an airtight container.
- Tip: To scrub mussels, hold under running water and use a stiff brush to remove any barnacles; pull off any black fibrous “beards”. Discard mussels with a broken shell or whose shell remains open after you tap it.
Nutrition: 371 calories; 7 g fat (1 g sat, 3 g mono); 180 mg cholesterol; 44 g carbohydrates; 30 g protein; 5 g fiber; 638 mg sodium; 434 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat
Nutrition Note: Vitamin C (56% daily value), Vitamin A (31% daily value), Magnesium (27% daily value), Zinc (21% daily value)