Fettuccine with clams, basil, tomato, corn and garlic
Dietitian'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.
SERVES 6
Ingredients
10 ounces 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.
Nutritional Analysis(per serving)Calories 320 Cholesterol 25 mg
Protein 18 g Sodium 150 mg
Carbohydrate 50 g Fiber 2 g
Total fat 4 g Potassium 418 mg
Saturated fat < 1 g Calcium 51 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 3
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 1
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 1
Meats, poultry and fish 1/2
http://www.mayoclinic.com/health/hea...ecipes/NU00504
Linear Mode
