Guilt-Free Delicacy

Pasta with Clams and Tomatoes

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Pasta with Clams and Tomatoes

Pasta with Clams and Tomatoes - Speedy enjoyment with the seductive taste of the sea

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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
446
calories
Calories

Healthy, because

Even smarter

Nutritional values

Clams have three unbeatable advantages: Their delicious meat is low in fat and calories, but bursting with protein and providing a thick portion of iodine - the trace element is in short supply and indispensable for a well-functioning thyroid gland.

Wholemeal pasta provides us with a good deal of fibre - this is good for digestion and is filling for a long time.

Instead of clams, heart clams or mussels also fit well. It is important - as always with mussels - to sort out specimens that are already open before cooking and those that are still closed after cooking.

 

1 serving contains
(Percentage of daily recommendation)
Calorie446 cal.(21 %)
Protein20 g(20 %)
Fat8 g(7 %)
Carbohydrates71 g(47 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D7.4 μg(37 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.2 mg(60 %)
Vitamin B₆0.4 mg(29 %)
Folate64 μg(21 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C14 mg(15 %)
Potassium635 mg(16 %)
Calcium76 mg(8 %)
Magnesium87 mg(29 %)
Iron5.2 mg(35 %)
Iodine158 μg(79 %)
Zinc3.4 mg(43 %)
Saturated fatty acids1.5 g
Uric acid189 mg
Cholesterol128 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 garlic cloves
34 ozs clam
2 Tbsps olive oil
4 ozs Vegetable broth
1 onion (40 grams)
14 ozs Cherry tomatoes
12 ozs long narrow Pasta (eg spaghetti, linguine)
salt
½ bunch flat leaf Italian parsley
1 Tbsp Tomato paste
peppers
How healthy are the main ingredients?
Pastaolive oilTomato pasteparsleygarlic cloveonion
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 shallow Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Fine-mesh sieve, 1 Bowl, 1 large Pot, 1 large Skillet (with lid)

Preparation steps

1.
Pasta with Clams and Tomatoes preparation step 1

Peel the garlic and chop coarsely. Rinse clams thoroughly, sort and discard open shells.

2.
Pasta with Clams and Tomatoes preparation step 2

Heat 1 tablespoon oil in a shallow pot. Sauté garlic over medium heat for 1-2 minutes.

3.
Pasta with Clams and Tomatoes preparation step 3

Pour in broth and bring to a boil. Add clams, immediately top with a lid and cook covered, about 3 minutes over medium heat.

4.
Pasta with Clams and Tomatoes preparation step 4

Remove the pot from the heat and add the clams to a sieve, taking care to collect the broth in a bowl. Let clams cool slightly.

5.
Pasta with Clams and Tomatoes preparation step 5

Meanwhile, peel, halve and finely chop the onion. Rinse tomatoes, pat dry and cut into quarters.

6.
Pasta with Clams and Tomatoes preparation step 6

Remove clam meat from the shells. Sort out and discard closed shells.

7.
Pasta with Clams and Tomatoes preparation step 7

Cook the pasta according to package directions in plenty of boiling salted water until al dente. Heat the remaining olive oil in a large skillet and fry onion until translucent.

8.
Pasta with Clams and Tomatoes preparation step 8

Measure out approximately 1/4 cup of the collected broth and pour through a sieve into the onion. Bring to a boil, cover and cook for 5 minutes over low heat.

9.
Pasta with Clams and Tomatoes preparation step 9

Meanwhile, rinse parsley, shake dry, pluck off the leaves and set some aside. Chop the rest finely.

10.
Pasta with Clams and Tomatoes preparation step 10

Add clam meat and tomatoes to onion and broth mixture and heat. Stir in tomato paste. Season with salt and pepper.

11.
Pasta with Clams and Tomatoes preparation step 11

Strain the pasta and drain. Mix with chopped parsley and clams and cook briefly. Garnish with remaining parsley and serve.