Spaghetti with Mussels

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Preparation : 20 min Cooking : 10 min
300 calories/serving

Ingredients

1.4 lb mussels 40 units
1 tbsp olive oil 0.5 fl.oz
1/2 clove garlic, minced
1/4 dried chili peppers, minced 0.1 oz
1/2 cup canned tomatoes (diced) 4.6 oz
2 tsp Parsley and Garlic Base 0.4 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]
7.1 oz spaghetti

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.

Observations

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 (200 g)

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

Net Carbs

40 g

Protein

17 g

Vitamin A

11 %

Vitamin C

18 %

Calcium

3 %

Iron

28 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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