Serve blood-pressure friendly seafood spaghettini

You can keep an eye on your blood pressure while still enjoying hearty comfort foods. Boasting multiple blood-pressure friendly nutrients, this Spaghettini with Seafood recipe is an elegant and satisfying choice.

Preparation time 25 minutes; Cooking time about 45 minutes; Serves 4

Ingredients:

• 30 ml (2 tbsp) olive oil
• 1 onion, chopped
• 2 to 3 garlic cloves, chopped
• 30 ml (2 tbsp) chopped fresh parsley
• 250 ml (1 c) dry white wine
• 1 can (425 g/15 oz) chopped tomatoes
• Pinch crushed dried chilis1 ml (1/4 tsp) sugar
• Pinch saffron threads
• 8 to 12 mussels, scrubbed and beards removed
• 2 squid, cleaned, then tentacles cut into bite-size pieces and bodies cut into rings
• 500 g (1 lb) large shrimp, peeled and deveined
• 500 g (1 lb) spaghettini
• Salt and pepper to taste
• Sprigs of fresh oregano or marjoram to garnish

Instructions:

1. Heat the oil in a large pot, add the onion and sauté until softened but not browned, 5 to 7 minutes. Add the garlic and parsley and cook for 1 minute
2. Pour in the wine and bring to the boil. Regulate the heat so that the wine boils steadily, and cook until the wine has almost all evaporated, about 15 minutes
3. Stir in the tomatoes with their juice, the crushed chiles, sugar and saffron. Reduce the heat and cook gently for 15 minutes. Season to taste
4. Add the mussels. Cover and cook over medium heat until the mussels start to open, about 5 minutes. Add the squid and shrimp, and cook until the shrimp turn from blue-gray to pink, another 3 to 4 minutes. Remove from the heat. Discard any mussels that have not opened, then cover the pot to retain the heat
5. Meanwhile, cook the spaghettini in boiling water for 10 minutes, or according to the package instructions, until al dente. Drain and return to the empty pot. Add some of the tomato sauce and toss the pasta until coated
6. Serve the pasta with the remaining tomato sauce and seafood piled on top, garnished with small sprigs of fresh oregano or marjoram.

• When tomatoes are in season, use 1.1 kilograms (2 1/4 pounds) ripe plum tomatoes, peeled and diced, instead of canned. The cooking time for the sauce will be about 5 minutes longer. You may also need a little more sugar to balance the tangy flavour of fresh tomatoes
• Omit the squid and replace it with 250 grams (1 cup) cooked or canned, drained cannellini beans

• Shellfish contain useful amounts of B vitamins, particularly B12, and they are a good source of the antioxidant selenium
• Wine and tomatoes make a sauce that is far lower in fat than the usual cream-based sauces
• Onions and garlic contain allicin, which has antifungal and antibiotic properties

Each serving provides:

Key nutrients:

• 750 Calories
• 110 Calories from Fat
• 12 g Fat
• 2 g Saturated Fat
• 0 g Trans Fat
• 52 g Protein
• 97 g Carb
• 5 g Fibre
• 390 mg Sodium

Blood pressure nutrients:

• 33 mg Vitamin C
• 145 mg Magnesium
• 990 mg Potassium
• 115 mg Calcium

The delicious wine-enriched tomato sauce and nutritious mix of seafood makes this dish an elegant partner for the long, thin spaghettini. Pair it with a leafy mixed side salad for a healthy and satisfying dinner-party main course.

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