📋 Healthy Mussel Chowder
Healthy mussel chowder is a creamy delicious seafood chowder made without butter or cream.
Servings 4
Calories 419kcal
Equipment
Ingredients
- 1 kg fresh mussels or 175g pre-cooked
- 1 tablespoon olive oil
- 1 onion diced
- 2 sticks celery chopped
- 1 leek thinly sliced
- 500 ml skimmed milk
- 1 bay leaf
- 450 g potatoes peeled and diced
- 2 tablespoon corn flour
- 4 tablespoon cold water
- Freshly ground salt and pepper
- Pinch freshly grated nutmeg
- 1 tablespoon freshly chopped parsley
Instructions
- Prepare the mussels by washing them in cold water and removing any beards. Discard any that are damaged. Omit this step and step 2 if you are using pre-cooked mussels.
- Bring 250ml water to the boil in a large pan. Add the mussels, place a lid on and allow the mussels to steam away in the saucepan for about 8 – 9 minutes or until all the shells have opened. Remove the mussels from their shells, set aside and discard any mussels that have not opened.
- Heat the olive oil in a pan and add the onion, celery and leek. Sauté until softened.
- Add the milk, bay leaf and potatoes then bring to the boil and simmer for about 10 minutes until the potato has softened.
- Mix the corn flour and cold water together to form a paste then stir into the milk and keep stirring until it thickens.
- Add the mussels to the mixture, season with salt and pepper and a little nutmeg.
- Divide the chowder between two bowls and serve sprinkled with the chopped parsley.
Nutrition
Calories: 419kcal | Carbohydrates: 44.7g | Protein: 37.6g | Fat: 9.6g | Saturated Fat: 1.8g | Monounsaturated Fat: 3.8g | Cholesterol: 72.6mg | Sodium: 812.2mg | Fiber: 4g | Sugar: 9.7g | Vitamin A: 1800IU | Vitamin C: 67.7mg | Calcium: 380mg | Iron: 11.7mg