Heart-Healthy Pasta Vongole
Indulge in the vibrant flavors of our Heart-Healthy Pasta Vongole—a nutritious twist on a classic Italian favorite. Featuring tender whole wheat spaghetti, succulent fresh clams, and a delicate sauce made with extra virgin olive oil, garlic, and a splash of white wine or low-sodium broth, this dish is bursting with flavor while prioritizing heart-friendly ingredients. Brightened with zesty lemon, aromatic parsley, and a touch of heat from red pepper flakes, this recipe offers a guilt-free and gourmet dining experience in just 40 minutes. Perfect for seafood lovers seeking a wholesome meal, this Mediterranean-inspired pasta is low in sodium, rich in fiber, and ideal for weeknight dinners or special occasions. Try this satisfying, nutrient-packed Pasta Vongole today!
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 2 lbs Fresh clams, scrubbed and rinsed
- 2 tbsp Extra virgin olive oil
- 4 cloves Garlic, minced
- 0.5 tsp Red pepper flakes
- 0.5 cup White wine (low-sodium or alcohol-free)
- 1 cup Low-sodium vegetable broth
- 1 Lemon, zested and juiced
- 0.5 cup Fresh parsley, chopped
- 0.25 tsp Ground black pepper
- 1 tsp Salt-free Italian seasoning
Instructions
1. In a large pot, bring salted water to a boil. Cook the whole wheat spaghetti according to the package instructions until al dente, usually about 7-9 minutes. Drain the pasta and set aside, reserving 1/4 cup of pasta water.
2. While the pasta cooks, heat the extra virgin olive oil in a large sauté pan over medium heat. Add the minced garlic and red pepper flakes, cooking until the garlic is fragrant but not browned, about 1 minute.
3. Add the fresh clams to the pan and pour in the white wine and low-sodium vegetable broth. Increase the heat to medium-high, cover the pan, and cook until the clams open, about 5-7 minutes. Discard any clams that do not open.
4. Reduce the heat to medium and add the cooked spaghetti, reserved pasta water, lemon juice, and half of the lemon zest to the pan. Toss everything gently to combine and coat the pasta.
5. Stir in the chopped fresh parsley, ground black pepper, and salt-free Italian seasoning. Taste and adjust seasoning if necessary.
6. Remove from heat and serve the Pasta Vongole immediately, garnished with the remaining lemon zest and additional parsley if desired.
Nutrition Facts
Calories |
2145 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.4 g | 63% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 608 mg | 203% | |
| Sodium | 733 mg | 32% | |
| Total Carbohydrate | 159.5 g | 58% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 8.7 g | ||
| Protein | 255.5 g | 511% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1225 mg | 94% | |
| Iron | 139.9 mg | 777% | |
| Potassium | 7789 mg | 166% | |
*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.
