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Lighten Up! 20 Tasty Healthy Recipes for the New Year from Mr. Food

Mr. Food Test Kitchen is here to help you lighten up with quick and easy recipes that will tantalize your taste buds without tipping the scale.

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Seafood Fra Diavolo

37 Min

Fra diavolo refers to a dish with a sauce or flavoring that can be devilishly spicy. Our version has a kick but is really more flavorful than hot. See for yourself with this one that we created to celebrate the Olympics in Torino, Italy!

What You'll Need

  • 3 tablespoons olive oil
  • 5 garlic cloves, coarsely chopped
  • 1 (28-ounce) can crushed tomatoes, undrained
  • 1 (28-ounce) can diced tomatoes, undrained
  • 2 tablespoons dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon sugar
  • 1 teaspoon crushed red pepper
  • 1 1/2 tablespoons salt
  • 1/2 teaspoon black pepper
  • 1 dozen little neck clams, cleaned
  • 2 pounds mussels, cleaned (see Note)
  • 1 pound large shrimp, peeled and deveined
  • 1 pound spaghetti

What to Do

  1. In a large pot, heat the oil over medium heat and sauté the garlic for 2 to 3 minutes, until golden.
  2. Stir in the crushed and diced tomatoes, the oregano, basil, sugar, red pepper, salt, and black pepper. Reduce the heat to medium-low, cover, and simmer for 25 to 30 minutes.
  3. Add the clams and mussels to the pot; cover and cook for 5 minutes. Add the shrimp and cook for 5 to 7 minutes, or until the clams and mussels have opened and the shrimp are pink.
  4. Meanwhile, cook the spaghetti according to the package directions; drain. Discard any unopened clams or mussels then serve the seafood and sauce over the spaghetti.


If you buy mussels that aren't cleaned and ready for cooking, here's what to do: Wash them under cold running water and scrub away any grit or barnacles with a stiff food scrub brush. Remove the black "beard" from each mussel by cutting or pulling it off.

Nutritional InformationShow More

Servings Per Recipe: 6

  • Amount Per Serving % Daily Value *
  • Calories 609
  • Calories from Fat 111
  • Total Fat 12g 19 %
  • Saturated Fat 1.9g 10 %
  • Trans Fat 0.0g 0 %
  • Protein 43g 87 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 143mg 48 %
  • Sodium 2,990mg 125 %
  • Total Carbohydrates 79g 26 %
  • Dietary Fiber 7.4g 30 %
  • Sugars 10g 0 %

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