Heart-Healthy Vongole Pasta
Savor the vibrant flavors of Heart-Healthy Vongole Pasta, a nutritious twist on the classic Italian dish that combines wholesome ingredients with bold tastes. This recipe features whole grain spaghetti for added fiber, fresh littleneck clams for lean protein, and a flavorful broth enhanced by garlic, chili flakes, and optional white wine. Low-sodium vegetable stock keeps this seafood pasta heart-friendly while fresh parsley, lemon juice, and a hint of zest add a refreshing finish. Ready in under 40 minutes, this nutrient-packed dish is perfect for a satisfying weeknight dinner or elegant entertaining. Pair it with a crisp side salad for a complete, guilt-free meal that transports your taste buds straight to Italy.
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Recipe Information
Ingredients
- 12 ounces Whole grain spaghetti
- 2 pounds Fresh littleneck clams
- 2 tablespoons Extra virgin olive oil
- 4 cloves Garlic, minced
- 1 cup Dry white wine (optional, for flavor)
- 1 cup Low-sodium vegetable broth
- 0.25 teaspoons Red chili flakes
- 2 tablespoons Lemon juice, fresh
- 0.25 cup Fresh parsley, chopped
- 1 teaspoons Unsalted lemon zest (optional)
- Sea salt, for water
- to taste Freshly ground black pepper
Instructions
Rinse the clams thoroughly under cold water, discarding any that are cracked or remain open after tapping. Soak clams in a bowl of cold, salted water for 20 minutes to remove any sand.
Bring a large pot of water to a boil. Add a small pinch of sea salt (for flavor but keep minimal for heart health). 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.
In a large, heavy-bottomed skillet or saucepan, heat the olive oil over medium heat.
Add the minced garlic and red chili flakes to the skillet and sauté for 1-2 minutes, stirring constantly, until aromatic but not browned.
Pour in the white wine (if using) and let it simmer for 2-3 minutes to cook off the alcohol. If not using wine, substitute with an extra 1/4 cup of low-sodium broth.
Add the low-sodium vegetable broth and bring to a gentle simmer.
Carefully add the cleaned clams to the skillet. Cover with a lid and let the clams steam for 5-7 minutes, shaking the skillet occasionally, until all the clams open. Discard any that do not open.
Add the cooked spaghetti to the skillet, along with 1/2 cup of reserved pasta water. Toss well so the pasta absorbs the flavorful broth. Add more pasta water if needed to create a light sauce.
Remove the skillet from heat and stir in the fresh lemon juice, parsley, and optional lemon zest. Season with freshly ground black pepper to taste.
Serve immediately, dividing the pasta and clams evenly among four bowls. Drizzle with a touch of extra virgin olive oil if desired.
Nutrition Facts
Calories |
1667 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 1971 mg | 86% | |
| Total Carbohydrate | 132.2 g | 48% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 8.3 g | ||
| Protein | 149.5 g | 299% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 670 mg | 52% | |
| Iron | 159.8 mg | 888% | |
| Potassium | 3693 mg | 79% | |
*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.
