Pasta with Clams and Tomatoes
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.
(Percentage of daily recommendation)
| Calorie | 446 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 7.4 μg | (37 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 635 mg | (16 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 158 μg | (79 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 189 mg | |||
| Cholesterol | 128 mg |
Ingredients
- 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
Preparation steps
Peel the garlic and chop coarsely. Rinse clams thoroughly, sort and discard open shells.
Heat 1 tablespoon oil in a shallow pot. Sauté garlic over medium heat for 1-2 minutes.
Pour in broth and bring to a boil. Add clams, immediately top with a lid and cook covered, about 3 minutes over medium heat.
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.
Meanwhile, peel, halve and finely chop the onion. Rinse tomatoes, pat dry and cut into quarters.
Remove clam meat from the shells. Sort out and discard closed shells.
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.
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.
Meanwhile, rinse parsley, shake dry, pluck off the leaves and set some aside. Chop the rest finely.
Add clam meat and tomatoes to onion and broth mixture and heat. Stir in tomato paste. Season with salt and pepper.
Strain the pasta and drain. Mix with chopped parsley and clams and cook briefly. Garnish with remaining parsley and serve.