Healthy Recipes
Clams Oreganata
Summer is the season for clambakes. Try this time-saving recipe with a Tuscan twist. It makes a delicious first course chock full of vitamin B12–a vitamin that helps to protect against cancer by ensuring proper cell division.
Serves: 8
Time to Table: 20 minutes
Healing Nutrient Spotlight:
- Omega 3, lycopene
- Excellent source of vitamin B12, iron
- Good source of selenium, protein
Ingredients:
1/2 cup organic, whole-wheat breadcrumbs, toasted
1 16-oz can organic plum tomatoes, chopped and drained
2 Tbsp fresh oregano, minced
1/4 cup organic chicken or vegetable broth
3 pounds small (1 inch) hard-shell clams, scrubbed
2 cloves organic garlic, minced
1 tsp lemon zest from an organic lemon
Preparation:
Sauté garlic in broth in a deep 4- to 6-quart heavy pot over moderately low heat, stirring, until fragrant (about 1 minute).
Stir in tomatoes and 1 tablespoon oregano. Cook, stirring occasionally, until tomatoes break down–about 5 minutes. Add clams and mix well to coat. Cover pot tightly and increase heat to moderately high. Cook, stirring once, until clams open, 5 to 7 minutes. (Discard any clams that have not opened after 7 minutes.)
As the clams cook, toss together breadcrumbs, lemon zest and remaining tablespoon oregano. Divide clams and pan juices among 8 shallow bowls, then sprinkle with breadcrumb mixture. Serve immediately.
Nutritional Information
60 calories, 0.8 g total fat, 0.14g saturated fat, 0 g trans fat, 0.1 g monounsaturated fat, 0.3 g polyunsaturated fat, 9 mg cholesterol, 152 mg sodium, 9 g carbohydrate, 1.3 g fiber, 2 g sugars, 5 g protein
[Ed. Note: Kelley Lunsford is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: clams, lycopene, omega 3 fatty acids, protein, seafood, vitamin b12
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