Fettuccine with clams, basil, tomato, corn and garlic

Dietician's Tip

Clams are an excellent source of vitamin B-12 and iron and a good source of selenium. To preserve their texture, don't overcook clams. Add them to the sauce just before serving.

Ingredients

  • 10 ounces (about 5 cups) uncooked fettuccine
  • 2 tablespoons minced garlic
  • 2 large tomatoes, seeded and chopped
  • 2 cups corn kernels, fresh or frozen
  • 1/2 cup white wine
  • 1 tablespoon olive oil
  • 4 tablespoons chopped fresh basil
  • 2 cans (4 ounces each) clams, drained
  • 1/4 teaspoon salt
  • Ground black pepper, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 8 minutes, or according to the package directions. Drain the pasta thoroughly.

In a large saucepan, add the garlic, tomatoes, corn, wine, olive oil and basil. Cover and bring to a boil, stirring frequently. Reduce heat and add the clams and pasta. Toss gently to coat. Season with salt and pepper and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 316
Total carbohydrate: 52 g
Cholesterol: 19 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 18 g
Saturated fat: 0.5 g
Serving size: About 1 1/2 cups
Sodium: 147 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 3
Meats, poultry and fish: 2
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Nonstarchy vegetables: 1
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1
Vegetables: 1

Last Updated Apr 7, 2016


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