CLAM CHOWDER, MANHATTAN 2
Yield: 4 servings
Ingredients:
• Two 6.5-ounce cans of minced clams
• Lowfat cooking spray
• 2 medium stalks celery, chopped
• 1 medium carrot, peeled and chopped
• 1 small onion, chopped
• One 8-ounce can of clamato juice (combination of clam and tomato juice)
• 2 cups of red potatoes, chopped
• 1 teaspoon dried thyme, crushed
• 1/4 teaspoon cayenne pepper
• Fresh ground pepper, to taste
• One 14.5-ounce can diced tomatoes, undrained
Directions:
1. Drain the clams but reserve the juice from the cans into a measuring cup and if necessary, add water until you have 1-1/2 cups of liquid, then set aside.
2. Spray a large saucepan with lowfat cooking spray. Raise heat to medium-high heat then sauté celery, carrot, and onion until crisp-tender (about 3-4 minutes.)
3. Stir in reserved clam juice, canned clamato juice, potatoes, thyme, cayenne and black pepper. Raise heat to bring to boiling then reduce heat to medium-low. Cover and simmer for 10 minutes.
4. Add the tomatoes and minced clams, raise heat again to bring to boiling then reduce heat and simmer for 2-3 minutes before serving.
NUTRITION:
Serving Size: 1/4 of recipe (379 g)
Servings Per Recipe: 4
Amount per serving
Calories 128
Calories from fat 4
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 3 mg
Sodium 658 mg
Total Carbohydrates 29 g
Dietary Fiber 4 g
Sugars 1 g
Protein 4 g
Vitamin A 100%
Vitamin C 55%
Calcium 8%
Iron 10%
King County Washington Public Health
www.metrokc.gov
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