Linguini with Clam Sauce
A yogurt-based white sauce keeps the fat content in this pasta manageable while still providing the taste of a delicious “cream” sauce. The flavors of garlic, white wine, fresh thyme and parsley bring the clam flavors forward in this plate of pasta perfection.
If you have young diners who aren’t sure about clams, set aside half the sauce and substitute some plant-based Chik’n or poultry for the clams.
Grocery List: Linguini with Clam Sauce
Linguini with Clam Sauce
Produce
garlic (if needed)
yellow onion (if needed)
red or green leaf lettuce (if needed)
cucumber (if needed)
1 red bell pepper
fresh fennel bulb
9 oz. crimini mushrooms
cherry tomatoes (if needed)
1 lemon (if needed)
Canned/Dried Foods
4 oz. whole wheat, quinoa or regular linguini pasta
two 6 oz. cans chopped clams
Low-sodium vegetable broth (if needed)
cornstarch (if needed)
dried basil leaves (if needed)
dried oregano leaves (if needed)
dried thyme leaves (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
shredded Parmesan cheese (if needed)
nonfat milk (if needed)
plain, nonfat yogurt (if needed)
Nutritional Value Linguini with Clam Sauce
Nutritional Analysis
Linquine with Clam Sauce with Side Salad
Per Serving
Calories: 640
Protein: 31 g
Carbohydrates: 81 g
Total Fat: 21 g
(Saturated Fat: 4 g
Dietary Fiber: 8 g
Cholesterol: 15 mg
Sodium: 780 mg
% calories from fat: 30.8 %
Serving Size:
4.5 oz. (1 C.) cooked pasta with 1-1/2 C. clam sauce topped with 1.5 T. Parmsan and one dressed side salad.
