Using fresh, preshucked clams rather than canned makes this version of the pasta classic stand out. Look for minced fresh clams or clam strips at the seafood counter. Make it a Meal: Enjoy with a fresh garden salad.

Makes 4 servings, 1 1/2 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

6 ounces whole-wheat spaghetti
2 tablespoons extra-virgin olive oil
3 cups diced sweet onion
1 teaspoon salt
1 cup fresh corn kernels (about 2 ears)
6 cloves garlic, minced
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
2/3 cup dry white wine, such as Pinot Grigio
1 pound fresh minced clams or chopped clam strips
1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
1 lemon, cut into wedges

1. Cook pasta in boiling water until just tender, about 8 minutes, or according to package directions. Reserve 1/4 cup of the cooking liquid; drain the pasta.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and salt, stir to coat, and cook, stirring often, for 2 minutes. Cover, reduce heat to medium-low and cook, stirring occasionally, until very soft
and just beginning to brown, 10 to 12 minutes. Uncover, increase heat to medium-high, stir in corn, garlic, thyme and pepper, and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle flour over the vegetables; stir to coat. Stir in wine and bring to a simmer. Remove from the heat.
3. When the pasta is ready, return the pan to medium-high heat. Stir in the reserved cooking liquid and clams (and any juices). Simmer, stirring often, until the clams are cooked through, about 1 minute. Stir in the pasta, basil and parsley. Serve with lemon wedges.

NUTRITION INFORMATION: Per serving: 427 calories; 9 g fat (1 g sat, 6 g mono); 39 mg cholesterol; 58 g carbohydrate; 24 g protein; 9 g fiber; 665 mg sodium; 807 mg potassium.

Nutrition bonus: Iron (100% daily value), Vitamin C (70% dv), Potassium (23% dv), Magnesium (21% dv), Zinc (20% dv).

3 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 2 lean meat