Fiery Mussel and Tomato Spaghetti
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
438
calories
Calories
Healthy, because
Even smarter
Nutritional values
Mussels are low-calorie and low-fat but add plenty of protein to this dish, while the tomatoes provide antioxidants.
Use whole wheat spaghetti in this dish for an extra dose of fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 438 cal. | (21 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 19.6 μg | (98 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 24.3 μg | (41 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 19.6 μg | (653 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,341 mg | (34 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 11.9 mg | (79 %) | ||
| Iodine | 374 μg | (187 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 328 mg | |||
| Cholesterol | 309 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 35 ozs fresh mussels (in shells)
- 28 ozs canned Cherry tomatoes
- 1 onion (chopped)
- 4 cloves garlic cloves (crushed)
- ⅔ cup white wine
- 14 ozs dried Spaghetti
- 2 Tbsps olive oil
- 2 red chili peppers (seeds removed and sliced)
- To garnish
- 2 Tbsps fresh Chives (chopped)
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Large knife, 1 Measuring cups, 1 Slotted spatula, 1 Paper towel, 1 Sieve, 1 Tablespoon, 1 Teaspoon, 1 Pot, 1 Wok
Preparation steps
1.
Put the mussels into a large pan with a cupful of water. Cover with a tight fitting lid and cook for 3-4 minutes, until the mussels open.
2.
Transfer to a bowl, with a slotted spoon, discarding any mussels that have not opened. Strain the cooking juices and reserve.
3.
Put the tomatoes, onion and garlic and wine into the pan, bring to the boil and simmer for 5 minutes if canned.
4.
Meanwhile, bring a large pan of salted water to the boil. Add the spaghetti and cook according to packet instructions for about 10 minutes until al dente (tender yet still with a slight bite).
5.
Toss the spaghetti together with the mussels to the tomato pan and toss everything together. Season with salt and ground black pepper and garnish with chopped chives to serve.
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