Pasta with Healthier Clam Sauce

GF NF SF Dec 15, 2024

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This simple clam sauce is lower in fat and carbs than most, while being a good source of protein and vitamin B12. It's typically spooned over pasta, but it also goes well with chips, on a tortilla, or on top of a salad. It can be served both warm and cold, and takes only a few minutes to prepare

SAUCE
- 1 medium (110 g) Onion
- 1/2 tbsp (7.5 g) Extra virgin olive oil
- 4x6.5oz cans, with juice (680 g) Clams
- 2 tbsp (30 g) Lemon juice
- 2 tbsp (30 g) Minced garlic
- 2 tbsp (30 g) Hot sauce
- 1 tbsp (3 g) Oregano, dried
- 1 tbsp (3 g) Parsley, dried
- 1/2 cup (60 g) Grated parmesan cheese

PASTA
- 8 oz (227 g) Red lentil pasta

1. Cut your onion into a fine dice, and add to a medium pot with olive oil over medium heat. Cook until translucent

2. Add the clams (with the juice) to the pot, and cover with a lid. Bring to a boil over medium heat, and let boil for about 5 minutes

3. Mix in the rest of the ingredients, and let simmer for about 30 minutes (covered)

4. Meanwhile, cook a box of pasta according to its instructions. Mix with the clam sauce when finished simmering, and serve

https://www.poormanprotein.com/recipes/pasta-with-clam-sauce

Description

 This simple clam sauce is lower in fat and carbs than most, while being a good source of protein and vitamin B12. It's typically spooned over pasta, but it also goes well with chips, on a tortilla, or on top of a salad. It can be served both warm and cold, and takes only a few minutes to prepare

Time

Prep Time:

10 minutes

Cook Time:

30 minutes

Total Time:

40 minutes

Cost

Total Cost:

Cost per Serving:

$3.38

Ingredients

Serving(s)

Sauce

1 medium Onion
1/2 tbsp Extra virgin olive oil
4x6.5oz cans, with juice Clams
2 tbsp Lemon juice
2 tbsp Minced garlic
2 tbsp Hot sauce
1 tbsp Oregano, dried
1 tbsp Parsley, dried
1/2 cup Grated parmesan cheese

Pasta

8 oz Red lentil pasta

Instructions

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1. Cut your onion into a fine dice, and add to a medium pot with olive oil over medium heat. Cook until translucent


2. Add the clams (with the juice) to the pot, and cover with a lid. Bring to a boil over medium heat, and let boil for about 5 minutes


3. Mix in the rest of the ingredients, and let simmer for about 30 minutes (covered)


4. Meanwhile, cook a box of pasta according to its instructions. Mix with the clam sauce when finished simmering, and serve

Nutrition Facts

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Servings: 4

Calories: 382

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Total Fat: 8.4g (11 %)
 Saturated Fat: 3.0g (15 %)
 Polyunsaturated Fat: 1.3g
 Monounsaturated Fat: 2.7g
Cholesterol: 41mg (14 %)
Sodium: 371mg (16 %)
Total Carbohydrate: 45.6g (17 %)
 Fiber: 7.0g (25 %)
 Net Carbs: 38.6g
 Total Sugar: 1.5g
  Added Sugar: 0.0g (0 %)
Protein: 32.2g (64 %)

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Vitamin B12: 9.59mcg (400 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 229mg (18 %)
Iron: 6.12mg (34 %)
Magnesium: 65mg (15 %)
Potassium: 533mg (11 %)

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Glycemic Index:

41.5

Glycemic Load:

16.6