Italian-Style Mussels and Spaghettini

Dairy Free
Very Healthy
Health score
98%
Italian-Style Mussels and Spaghettini
45 min.
4
410kcal

Suggestions


Welcome to a culinary journey that brings the taste of the Italian coast right to your dining table with this delectable Italian-Style Mussels and Spaghettini dish. Bursting with fresh flavors and a delightful blend of textures, this meal not only nourishes the body but also captivates the senses.

If you're seeking a dish that is both incredibly healthy and satisfying, look no further! With a remarkable health score of 98, this recipe boasts a dairy-free profile, making it a perfect choice for guests with dietary restrictions. The combination of succulent mussels in a rich tomato-based sauce, infused with fresh garlic and a hint of heat from crushed red pepper, will have your taste buds dancing.

The preparation is straightforward and can be ready in just 45 minutes, ideal for a casual lunch or a main course that impresses at dinner parties. Every bite of al dente spaghettini, generously topped with mussels and aromatic herbs, is a reminder of why Italian cuisine is celebrated worldwide.

Imagine serving this vibrant dish, complemented by the freshness of chopped parsley, to friends and family. It's not just a meal; it's an experience—a celebration of the ocean's bounty and the rich culinary traditions of Italy. Let’s dive into this delightful recipe that makes healthy eating a pleasure!

Ingredients

  • 14.5 ounce canned tomatoes diced italian-style undrained canned
  • 0.5 cup bottled clam juice 
  • 0.3 teaspoon pepper red crushed
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • pound mussels rinsed
  • tablespoons olive oil 
  • ounces spaghettini uncooked
  • ounce no-salt-added tomato paste canned

Equipment

  • bowl
  • dutch oven

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Heat oil in a Dutch oven over medium heat.
  3. Add garlic; saut for 4 minutes.
  4. Add the clam juice, red pepper, and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, 5 minutes.
  5. Add mussels; cover and cook 3 minutes or until shells open. Discard any unopened shells. Stir in tomato paste, and cook for 2 minutes, uncovered, or until sauce thickens.
  6. Drain pasta, and place into each of 4 bowls. Top with mussels and sauce.
  7. Serve with parsley.

Nutrition Facts

Calories410kcal
Protein17.46%
Fat20.96%
Carbs61.58%

Properties

Glycemic Index
59.25
Glycemic Load
23.34
Inflammation Score
-8
Nutrition Score
33.023043632507%

Flavonoids

Apigenin
8.09mg
Luteolin
0.05mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:410.09kcal
20.5%
Fat:9.76g
15.02%
Saturated Fat:1.46g
9.14%
Carbohydrates:64.54g
21.51%
Net Carbohydrates:58.68g
21.34%
Sugar:12.26g
13.63%
Cholesterol:16.19mg
5.4%
Sodium:752.25mg
32.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.29g
36.59%
Manganese:2.87mg
143.52%
Vitamin B12:6.95µg
115.81%
Selenium:65.19µg
93.12%
Vitamin K:76.31µg
72.67%
Vitamin C:30.8mg
37.33%
Iron:6.01mg
33.41%
Potassium:1105.44mg
31.58%
Vitamin E:4.61mg
30.75%
Phosphorus:299.67mg
29.97%
Copper:0.59mg
29.29%
Vitamin A:1359.27IU
27.19%
Fiber:5.86g
23.44%
Magnesium:92.42mg
23.1%
Vitamin B3:4.61mg
23.03%
Vitamin B6:0.42mg
20.83%
Vitamin B1:0.26mg
17.46%
Vitamin B2:0.29mg
16.8%
Zinc:2.37mg
15.83%
Folate:61.15µg
15.29%
Vitamin B5:0.94mg
9.38%
Calcium:90.65mg
9.06%
Source:My Recipes