Heart-Healthy Linguine with Clams
Discover a fresh twist on a classic Italian favorite with our "Heart-Healthy Linguine with Clams," a flavor-packed dish that’s as nutritious as it is delicious. Made with whole wheat linguine, this recipe delivers a wholesome boost of fiber while keeping the rich, briny essence of fresh clams at the forefront. A fragrant blend of garlic, red pepper flakes, olive oil, and a splash of dry white wine creates a light yet flavorful sauce, enhanced by the brightness of fresh lemon zest and juice. With low-sodium broth and a medley of fresh herbs like parsley and basil, this dish strikes the perfect balance between indulgence and health-conscious eating. Ready in just 35 minutes, it’s an elegant yet approachable seafood pasta recipe that will elevate your weeknight dinners with heart-healthy goodness. Perfect for seafood enthusiasts looking for a nutritious option!
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Recipe Information
Ingredients
- 12 ounces whole wheat linguine
- 3 tablespoons olive oil
- 4 units garlic cloves, thinly sliced
- 0.5 teaspoon red pepper flakes
- 1 cup low-sodium chicken or vegetable broth
- 2 pounds fresh clams, scrubbed
- 0.5 cup dry white wine
- 1 unit lemon, zested and juiced
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 0.5 teaspoon black pepper, freshly ground
Instructions
1. Cook the whole wheat linguine according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of the pasta cooking water.
2. In a large, deep skillet, heat the olive oil over medium heat. Add the thinly sliced garlic and red pepper flakes, cooking until the garlic is golden and fragrant, about 2 minutes, being careful not to burn the garlic.
3. Add the low-sodium chicken or vegetable broth to the skillet, followed by the clams. Increase the heat to medium-high, cover, and cook for about 5-7 minutes, or until the clams have opened. Discard any clams that do not open.
4. Once the clams are opened, add the dry white wine, lemon zest, and lemon juice to the skillet. Allow the mixture to simmer for another 2 minutes.
5. Add the cooked linguine to the skillet, tossing gently to coat in the sauce. If the pasta seems dry, add some reserved pasta water a little at a time until a light sauce coats the pasta.
6. Stir in the fresh parsley and basil, and season with freshly ground black pepper to taste.
7. Divide the pasta among serving dishes, ensuring an even distribution of clams. Serve immediately, garnished with additional parsley or a sprinkle of lemon zest, if desired.
Nutrition Facts
Calories |
3096 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.1 g | 90% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 608 mg | 203% | |
| Sodium | 714 mg | 31% | |
| Total Carbohydrate | 318.1 g | 116% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 10.4 g | ||
| Protein | 285.0 g | 570% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1291 mg | 99% | |
| Iron | 146.9 mg | 816% | |
| Potassium | 7518 mg | 160% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
