Stir-Fried Clams

Name: Stir-Fried Clams
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Medium

LEVEL

#iron

#protein

#under_30

The umami star of the dinner sets — sand-purged clams quick-fried; intensely savory, high-protein with zinc and iron — cook fully in pregnancy.

MumEat recipe

✨

Nutritional Highlights

🧠

150%

DAILY RDI

DHA

300mg

💪

40%

DAILY RDI

Protein

28.1g

🩸

38%

DAILY RDI

Iron

10.2mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Stir-fried clams is an umami home dinner for coastal moms.

🔬 Modern Science

Clams are lean, high-protein shellfish rich in iron and zinc with some DHA; cook fully and purge sand in pregnancy.

⚠️Moderate evidence

🍳

Instructions

3 steps

Soak clams in salt water 2 h to purge sand.

💡吐净沙子是关键。

Sauté ginger and garlic, add clams over high heat.

Add soy sauce, fry until all open and fully cooked.

💡必须全部开口、彻底全熟。

🌿

Full Nutrition Breakdown

🧠DHA

150%(300mg)

🦴Calcium

13%(131.6mg)

⚡Zinc

33%(3.7mg)

Folate

11%(63.9µg)

Vitamin C

1%(1.1mg)

Iron

38%(10.2mg)

Protein

40%(28.1g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

贝类提供蛋白与铁锌，孕期需彻底煮熟。

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