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Spaghetti with Mussels

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Preparation : 20 min Cooking : 10 min
300 calories/serving
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly
  • Heart-healthy

Ingredients

600 g mussels 40 units
1 tbsp olive oil 15 mL
1/2 clove garlic, minced
1/4 dried chili peppers, minced 0.1 g
1/2 cup canned tomatoes (diced) 130 g
2 tsp Parsley and Garlic Base 10 mL
200 g spaghetti
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that are open and stay open, even after being tapped. Put the mussels in a pot with enough water to bring its height to about 1 cm. Cook over medium heat, covered, about 7 min. All the mussels should be open.
  2. Meanwhile, heat the oil in a pan over medium heat. Add the garlic and chili pepper. Cook 1 min with stirring. Add the tomatoes, Parsley and Garlic Base, season with a little salt and pepper, then continue to cook over low heat.
  3. Start cooking the pasta while continuing the sauce preparation.
  4. Take the mussels out of the pot. Filter the liquid through a sieve to remove any bits of shell and sand, then set the liquid aside. Separate the mussels from the shells then discard most of the shells, keeping some as a garnish. Also remove and discard any unopened mussels. Transfer the mussels to the pan with the sauce, add about 1 tablespoon per serving of the reserved liquid, then heat through gently.
  5. Pour the drained spaghetti into the pan, toss well, then serve in the warmed dishes.

Remarks

Parmesan is not added since the flavour of fish sauces in general does not benefit from the addition of cheese.

Nutrition Facts Table

per 1 Serving (200g)

Amount

% Daily Value

Calories

300

Fat

6 g

10 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

30 mg

Sodium

330 mg

14 %

Carbohydrate

42 g

14 %

Fibre

2 g

9 %

Sugars

1 g

Protein

17 g

Vitamin A

11 %

Vitamin C

18 %

Calcium

3 %

Iron

28 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Copper, Fibre, Omega-3, Pantothenic Acid, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Folacin, Magnesium, Niacin, Phosphorus, Vitamin K, Zinc
Excellent source of  :
Iron, Manganese, Selenium, Vitamin B12
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 0
Meat and Alternatives 1 ½
Fats ½

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