Stir-fried Mixed Vegetables With Mussels Recipe

Name: Stir-fried Mixed Vegetables With Mussels
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 2
Cuisine: Fusion
Ingredients: mussels: 112.5g; red onion: 62.5g; broccoli: 62.5g; carrots: 62.5g; green beans: 62.5g; bell peppers: 37.5g; mushrooms: 37.5g; olive oil or another cooking oil for stir-frying: 12.5g; garlic: 4g; seasonings: 0g; liquid seasoning like soy sauce or oyster sauce: 5g

mussels red onion broccoli carrots green beans bell peppers mushrooms olive oil or another cooking oil for stir-frying garlic seasonings liquid seasoning like soy sauce or oyster sauce gluten free low lactose low fat low calorie weight loss muscle gain lunch dinner

The Stir-fried Mixed Vegetables with Mussels is a vibrant and nutritious meal that combines the rich flavors of the sea with the freshness of a variety of vegetables. This dish is perfect for those seeking a balanced meal that is both hearty and healthy. The highlight of this meal is the tender mussels that perfectly complement the crunchy vegetables, all brought together with a hint of garlic and optional liquid seasonings like soy sauce or oyster sauce to enhance the flavor. With an estimated calorie range of 250-350 kcal and a good balance of macros, it's an excellent choice for a fulfilling lunch or dinner.

🌎 Fusion: Main Course

🔥 Calories 300kcal
🍗 Protein 25g
🍚 Carbs 27.5g
🧈 Fat 15g

🥗 Ingredients:

mussels (112.5g)
red onion (62.5g)
broccoli (62.5g)
carrots (62.5g)
green beans (62.5g)
bell peppers (37.5g)
mushrooms (37.5g)
olive oil or another cooking oil for stir-frying (12.5g)
garlic (4g)
seasonings (0g)
liquid seasoning like soy sauce or oyster sauce (5g)

🍳 How to cook (2 servings):

Cooking Time: 20 minutesPreperation Time: 15 minutes

Preparation

Begin by cleaning the mussels thoroughly under cold running water. Chop the red onion, broccoli, carrots, green beans, bell peppers, and mushrooms into bite-sized pieces. Finely mince the garlic.

Cooking Part 1

Heat olive oil or cooking oil in a large skillet or wok over medium-high heat. Add the minced garlic and stir until fragrant. Incorporate the red onion, stirring until slightly softened.

Cooking Part 2

Add the mussels to the skillet and cook until they start to open up. Once opened, add broccoli, carrots, green beans, bell peppers, and mushrooms. Stir-fry the mixture for about 5-7 minutes, or until the vegetables reach your desired level of tenderness.

Cooking Part 3

Season with salt, pepper, and your choice of herbs. Optionally, add a small amount of soy sauce or oyster sauce for extra flavor. Continue to stir-fry for an additional 2-3 minutes.

Serving

Serve the Stir-fried Mixed Vegetables with Mussels hot from the skillet. Enjoy your colorful and nutritious dish as is or with a side of steamed rice for a more filling meal.

⭐️ Nutrition facts:

This dish is a great source of protein, with approximately 20-30 grams per serving, which contributes to muscle repair and building. It's also moderately low in carbs (20-35 grams) and fat (10-20 grams), making it a balanced option for those monitoring their macronutrient intake. The variety of vegetables used provides an array of vitamins and minerals, enhancing its nutritional profile.