Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"First need in the reform of hospital management? That's easy! The death of all dietitians, and the resurrection of a French chef."
-Martin H. Fischer, German physician

The refrigerator light goes on...

This is a good example of where using the non-fat mayonnaise makes little difference in the flavor of the final dish. There is a big difference in calories, however. Using the low-fat adds 40 calories and 5 grams of fat.

Roasting Peppers

The flavor of freshly roasted peppers with a touch of extra virgin olive oil and some capers is incomparable.

To roast your own peppers, start by setting the oven on broil. Wash the peppers and place them in the oven about 4 to 6 inches under the broiler. Check on them every two minutes or so, turning them one quarter turn at a time until they are well charred on the outside.

You can do this over the burner or grill but I find that you have to be more careful than with the broiler.

When the pepper is well charred, remove it from the oven and place in a paper bag. Close the bag and allow the pepper to cool completely. The skin will then slip off easily and, once sliced open, it is seeded just as easily.


Mussels with Red Pepper Mayonnaise

Servings = 8 | Serving size =1/4 pound mussels

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4.

The red pepper mayonnaise keeps well for up to a week in the refrigerator.

1 red bell pepper
1 tsp extra virgin olive oil
2 shallots
1/2 cup non-fat mayonnaise
2 lbs fresh mussels
1/2 cup white wine

Preheat the oven to broil.

Place the pepper in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow it to cool.

While it is cooling place the oil in small non-stick skillet pan over medium-high heat. Add the minced shallots and reduce the heat to medium. Cook gently, stirring frequently, until they are translucent.

Peel and seed the cooled pepper. Dice it and add to the pan with the shallots and cook over medium-low heat until soft.

Allow the mixture to cool and then place in blender with the non-fat mayonnaise. Blend until smooth.

Place the white wine an a medium stock pot and bring to a boil over high heat. Add the mussels and steam over medium heat until they are just opened.

Remove and cut the mussels free from the shells. Arrange on the half shell and chill.

When ready to serve, place about 1/2 tsp. of red pepper mayonnaise on top of each mussel.

Nutrition Facts

Serving size = 1/4 lb. mussels with 2 tablespoons mayonnaise

Servings = 8


Amount Per Serving

Calories 133 Calories from Fat 32
  % Daily Value
Total Fat 3g 6%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 34mg 11%
Sodium 447mg 19%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 3%
    Sugars 2g  
Protein 14g  
Vitamin A 17% Vitamin C 80%
Calcium 3% Iron 26%
Vitamin K 26 mcg Potassium 435 mg
Magnesium 43 mg