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Pasta with Clams

This healthy variation of clam pasta is a delicious, quick, and easy way to have highly nutritious clams in your diet. It is lighter than some pasta recipes and the abundance of basil adds extra healthy benefits and flavor.

Pasta with Clams Prep and Cook Time: 20 minutes

Ingredients:
¼ lb whole wheat spiral pasta
1 medium sized onion, minced
½ cup + 1 TBS chicken or vegetable broth
10 oz can whole clams with juice
1 TBS tomato paste
1 15oz can diced tomatoes
pinch red chili flakes
½ cup chopped fresh basil
6 medium cloves garlic, pressed
2 TBS extra virgin olive oil
salt and black pepper to taste
*optional ½ cup shredded parmesan

Directions:


  1. Bring water to a boil and cook pasta according to package instructions.
  2. While water is coming to a boil and pasta is cooking, heat 1 TBS broth over medium heat in a 10-12 inch non-stick skillet. Healthy Sauté onion in broth for about 4 minutes stirring frequently.
  3. Add tomato paste, and diced tomatoes. Cook for another 10 minutes on high heat to reduce and intensify sauce. Add clams and cook for another 2 minutes.
  4. Add pressed garlic, chopped basil, olive oil, salt, pepper and chili flakes. Remove from heat immediately and toss with cooked, drained pasta.

    Serves 4

    Serving suggestions:
    Serve with


Healthy Cooking Tips: Make sure your clams cook just long enough to heat through. Obviously if you happen to get chopped clams they will take less time than whole. If they cook too long they will get tough and rubbery. Even though the recipe calls for reducing the sauce 10 minutes, temperature varies in stoves so test the sauce for flavor. If it still tastes a little weak, simmer a little longer before adding clams. Keep in mind the added garlic, olive oil and basil at the end will certainly increase the flavor. To keep the sauce from getting too salty, add at the end. Salt intensifies as it cooks. This way you can control the saltiness. Check pasta often while cooking to make sure it doesn’t over cook. If it is done before the sauce, rinse it with very hot water and drain well to freshen it and keep it from sticking right before tossing with the sauce. This is a healthier method than tossing it with a lot of oil to keep it from sticking together.



Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Pasta with Clams
1.00 serving
199.42 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
manganese 1.33 mg 66.5 6.0 very good
vitamin B12 (cobalamin) 3.54 mcg 59.0 5.3 very good
selenium 23.83 mcg 34.0 3.1 good
vitamin C 16.71 mg 27.9 2.5 good
copper 0.47 mg 23.5 2.1 good
tryptophan 0.06 g 18.8 1.7 good
phosphorus 172.54 mg 17.3 1.6 good
sodium 407.47 mg 17.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Pasta with Clams

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