Manhattan Chowder

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Manhattan Clam Chowder - Dietitian's Choice Recipe

Category: Soup | Serves: 4

(41 ratings)

Nutrition Information:

Calories: 128
Protein: 4 g
Carbs: 29 g
Fat: 0 g
Saturated Fat: 0 g
Sodium: 658 mg
Fiber: 4 g

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Manhattan Clam Chowder, the cousin of New England Clam Chowder, is naturally lower in fat thanks to the use of tomatoes in place of cream.

Ingredients:

2 6.5-ounce cans of minced clams
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
1 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.
3	Stir in reserved clam juice, canned clamato juice, potatoes, thyme, cayenne and black pepper.
4	Raise heat to bring to boiling then reduce heat to medium-low. Cover and simmer for 10 minutes.
5	Add the tomatoes and minced clams, raise heat again to bring to boiling then reduce heat and simmer for 2-3 minutes before serving.
6	To lower sodium, use no salt added tomatoes and low-sodium tomato juice.
7	ENJOY!