Today we bring to the table whole wheat pasta with frozen shelled mussels, a quick alternative.
I used cooked shelled frozen mussels.
I barely colored it with a little tomato sauce.
In our food scheme, mussels and clams are among foods marked with two asterisks, i.e., ** to be consumed occasionally.
Indeed, they are a source of cholesterol whose intake should be limited [121 mg of cholesterol per 100 g of mussels].
For an adequate dietary intake of cholesterol, a daily consumption of less than 300 mg is recommended.
The whole wheat pasta with mussels represents a complete dish as it concentrates the characteristics that distinguish a balanced meal in a single serving.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 6 oz whole wheat square spaghetti
- 9.5 oz mussels (shelled frozen)
- 1 pinch garlic powder
- 1 shot white wine
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 pinch red chili pepper (coarsely ground)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Tools
- 1 Pan non-stick
Preparation
Thaw the mussels following the instructions on the package or by transferring them from the freezer to the fridge the night before.
Once thawed, gently remove the beard or remaining filament from each mussel.
Wash each mussel under running water to remove any residual impurities.In a hot pan, brown a sprinkle of garlic powder.
Add the mussels to the pan, stir and let them brown.
Deglaze with a shot of white wine.Color with a couple of tablespoons of tomato sauce, either pureed or in pieces.
Add a pinch of salt and a pinch of pepper.Let it cook on low heat for a few minutes.
Once off the heat, add coarsely ground red chili pepper and parsley.
Cook the pasta, rinse under running water and drain.
Meanwhile, heat the mussels.
Add the pasta to the pan with the mussels, a drizzle of raw olive oil and mix.Plate the dish.
The whole wheat pasta with frozen shelled mussels is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
You can find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of foods indicated in your meal plan.
***
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