Heart-Healthy Spaghetti with Clams
Dive into a wholesome twist on a classic Italian favorite with this Heart-Healthy Spaghetti with Clams, a delicious and nourishing dish that's perfect for seafood lovers. Made with fiber-rich whole grain spaghetti and fresh littleneck clams, this recipe is light yet flavorful, thanks to the use of extra virgin olive oil, aromatic garlic, and a hint of red pepper flakes for gentle heat. The luscious sauce comes together with low-sodium vegetable broth, ensuring a heart-friendly alternative to heavier options, while fresh parsley and a splash of bright lemon juice add zesty freshness. Ready in just 40 minutes, this quick and easy seafood pasta is perfect for weeknight dinners or casual entertaining. Whether served as is or with a drizzle of olive oil, this guilt-free spaghetti dish delivers irresistible coastal flavors while keeping your health goals in mind.
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Ingredients
- 12 ounces whole grain spaghetti
- 2 pounds fresh littleneck clams, scrubbed
- 3 tablespoons extra virgin olive oil
- 4 cloves garlic, thinly sliced
- 1 cup low-sodium vegetable broth
- 0.5 cup dry white wine (optional, can be replaced with more vegetable broth)
- 0.25 teaspoon red pepper flakes
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
- 0.25 teaspoon freshly ground black pepper
Directions
Step 1
Bring a large pot of water to boil. Add a pinch of salt or omit if strictly avoiding sodium, and cook the whole grain spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.
Step 2
In a large, deep skillet or sauté pan, heat the olive oil over medium heat. Add the sliced garlic and red pepper flakes, and sauté for 1-2 minutes until fragrant, being careful not to let the garlic brown.
Step 3
Pour in the low-sodium vegetable broth and the white wine (if using) and bring to a gentle simmer. Add the clams to the pan, cover with a lid, and steam for 5-7 minutes, or until the clams open. Discard any clams that do not open.
Step 4
Reduce the heat to low and add the cooked spaghetti to the skillet. Toss to coat the pasta in the broth and clam juices. If the mixture seems dry, add reserved pasta water a little at a time until you reach your desired consistency.
Step 5
Stir in the chopped parsley, lemon juice, and black pepper. Taste and adjust with additional lemon juice or pepper if necessary.
Step 6
Serve the spaghetti immediately, dividing clams evenly among plates. Optionally, garnish with a small drizzle of olive oil or additional parsley for presentation.
Nutrition Facts
| Serving size | (1753.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1688.6 |
| Total Fat 56.5g | 0% |
| Saturated Fat 8.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 320.2mg | 0% |
| Sodium 1581.0mg | 0% |
| Total Carbohydrate 128.5g | 0% |
| Dietary Fiber 18.1g | 0% |
| Total Sugars 7.0g | |
| Protein 149.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 658.7mg | 0% |
| Iron 159.6mg | 0% |
| Potassium 3609.9mg | 0% |
Source of Calories