Clams provide a good source of protein, vitamins and minerals including omega-3 fatty acids and iron. Clams are also low in calories, fat and cholesterol. This is a pasta sauce you can feel good about eating. Not only is it filled with 7 grams of belly filling fiber, it's also low in calories and won't sabotage your diet. A restaurant portion of the same dish would set you back double the calories and fat, and half the fiber, so get cooking!

• 2 tbsp olive oil • 2 garlic cloves, minced • 2 tbsp diced shallots • 1/3 cup dry white wine • 1/4 tsp black pepper • 1 26-ounce jar tomato sauce • 1 14-ounce jar artichoke hearts, drained and quartered • 1 10-ounce can baby clams, undrained • 2 tbsp chopped fresh basil, or 2 tsp dried basil • 2 tbsp chopped parsley • 8 ounces multigrain linguine

1. Bring a large pot of water to a boil. Add pasta and cook for 8 to 10 minutes. 2. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the shallots and garlic, and saute 2 minutes or until tender. Add the wine and the next 4 ingredients (wine through clams); reduce heat, and simmer for 5 minutes. Stir in basil and parsley. 3. Drain pasta and place in a serving bowl. Serve sauce over pasta.

Serves 4 Nutritional Content Per Serving_ 285 Calories, 47 g carbohydrates, 7g Fiber, 8g protein, 7 g total fat, 1 g sat. fat, 1275mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto