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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