Fregola with Clams and Mussels

Dairy Free
Health score
16%
Fregola with Clams and Mussels
15 min.
6
341kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • ounces cherry tomatoes 
  • cups chicken stock see 
  • 0.5 cup flat-leaf parsley fresh chopped
  •  garlic cloves chopped
  • tablespoon kosher salt plus more for seasoning
  • 12  little neck clams cleaned
  • cup marsala wine dry
  • 12  mussels cleaned
  • 0.3 cup olive oil 
  • medium onion chopped
  • 3.3 cups fregola pasta 
  • cups water 

Equipment

  • bowl
  • frying pan
  • pot
  • wooden spoon
  • dutch oven
  • tongs

Directions

  1. In a large pot, combine the chicken stock, water, and 1 tablespoon salt, and bring to a boil over high heat.
  2. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes.
  3. Heat 1/4 cup of the oil, over medium-high heat, in a large Dutch oven.
  4. Add the onion, season with salt and pepper, and cook until soft, about 5 to 7 minutes.
  5. Add the garlic and cook for 1 minute longer.
  6. Add the Marsala wine and grape tomatoes, and cook for 1 minute, scraping the brown bits that cling to the bottom of the pan with a wooden spoon.
  7. Add the clams and mussels to the pan. Cover the pan with a tight-fitting lid and cook until all the shellfish have opened, about 5 to 8 minutes. Discard any unopened shellfish.
  8. Using tongs, remove the shellfish from the pan and reserve.
  9. Drain the pasta and transfer to a large serving bowl.
  10. Pour the shellfish cooking liquid over the fregola.
  11. Add the remaining olive oil and 1/4 cup of the parsley and toss.
  12. Place the reserved shellfish on top of the fregola and garnish with the remaining parsley.

Nutrition Facts

Calories341kcal
Protein14.2%
Fat34.48%
Carbs51.32%

Properties

Glycemic Index
40
Glycemic Load
10.63
Inflammation Score
-7
Nutrition Score
17.409565407297%

Flavonoids

Petunidin
2.65mg
Delphinidin
1.56mg
Malvidin
37.93mg
Peonidin
1.57mg
Catechin
3.94mg
Epicatechin
3.02mg
Apigenin
10.78mg
Luteolin
0.07mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.77mg
Quercetin
4.73mg

Nutrients percent of daily need

Calories:340.96kcal
17.05%
Fat:11.43g
17.59%
Saturated Fat:1.82g
11.35%
Carbohydrates:38.3g
12.77%
Net Carbohydrates:36.54g
13.29%
Sugar:7.41g
8.24%
Cholesterol:9.43mg
3.14%
Sodium:1401.85mg
60.95%
Alcohol:6.12g
100%
Alcohol %:1.96%
100%
Protein:10.6g
21.19%
Vitamin K:88.76µg
84.54%
Manganese:1mg
49.9%
Selenium:32.36µg
46.24%
Vitamin B12:2.43µg
40.55%
Vitamin C:16.33mg
19.79%
Phosphorus:155.73mg
15.57%
Vitamin B3:3.06mg
15.28%
Copper:0.25mg
12.72%
Vitamin A:603.14IU
12.06%
Potassium:411.37mg
11.75%
Iron:2.11mg
11.73%
Vitamin E:1.69mg
11.25%
Vitamin B2:0.18mg
10.71%
Magnesium:40.49mg
10.12%
Vitamin B6:0.19mg
9.48%
Vitamin B1:0.13mg
8.68%
Folate:33.73µg
8.43%
Zinc:1.09mg
7.26%
Fiber:1.76g
7.05%
Calcium:40.35mg
4.04%
Vitamin B5:0.33mg
3.27%