Spaghettini with Steamed Mussels

Spaghettini with Steamed Mussels

Mussel lovers will enjoy this simple pasta preparation. Serve with an arugula salad and crusty whole-grain bread to soak up all the juices.

Nutirion Profile: Heart Healthy High Fiber High Potassium Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 35 min 35 min

Directions

Ingredients

  • 2 tablespoon extra-virgin olive oil, divided
  • 2 large shallots, finely chopped
  • 4 large cloves garlic, very finely chopped
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 2 pounds mussels, rinsed, scrubbed and debearded (see Tip)
  • 12 ounces whole-wheat spaghettini
  • 1 large ripe tomato, seeded and finely chopped
  • 1/4 cup chopped fresh parsley, plus more for garnish
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Cooking Instruction

Step 1

Put a large pan of water on to boil for cooking pasta.

Step 2

Heat 1 tablespoon oil in a large pot or Dutch oven over medium heat. Add shallots and cook, stirring, until softened, about 5 minutes. Add garlic and crushed red pepper and cook, stirring, until the garlic is fragrant, about 1 minute.

Step 3

Add wine, water and mussels. Cover and cook for about 5 minutes. Check often and use tongs or a slotted spoon to transfer the mussels to a bowl as they open. (Discard any mussels that do not open.) Reserve the mussel-cooking liquid.

Step 4

Meanwhile, cook pasta in the boiling water until al dente, about 5 minutes. Drain and return to the pot. Add the mussel-cooking liquid—pouring it slowly to leave any sand or grit behind. Stir in tomato, parsley and the remaining 1 tablespoon oil. Season with salt and pepper.

Step 5

Divide the pasta among individual soup plates and top with the reserved mussels. Garnish with parsley and serve immediately.


Nutrition

  • Serving: Per serving
  • Calories: 471
  • Carbohydrates: 72g
  • Fat: 10g
  • Protein: 22g
  • Dietary Fiber: 12g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 6g
  • Cholesterol: 21mg
  • Potassium: 627mg
  • Sodium: 304mg
  • Exchanges: 4 starch, 1 vegetable, 1 lean meat, 1 fat
  • Carbohydrate Servings: 4

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