A Healthier Manhattan Clam Chowder

Written by: on Wednesday, March 19th, 2014

 

clam chowder

Did you know? Clams are mineral powerhouses, with plenty of phosphorus, potassium, copper and selenium.

This Manhattan Clam Chowder is so easy to make. Plus, it’s a broth-based soup, which means it has a lot fewer calories compared to New England Clam Chowder, which is cream-based. If you’re not digging clams, try some of my other healthy and delicious soup recipes: Turkey Tortilla Soup, Southern Corn Chowder and Slow-Cooker Chili. Soup really is good food and made the right way, it can be good for you, too!

 Manhattan Clam Chowder

Makes 6 servings

Ingredients

2 (10 ounce) cans fancy whole baby clams, rinsed under running water

1 1/2 cups clam juice

1 cup celery, chopped

1 cup sweet bell pepper chopped (red or green)

1/4 cup carrot, chopped

1 green onion, chopped

2 cups finely chopped, peeled potatoes

1 (14 1/2 ounce) can diced tomatoes

2 cups low-sodium chicken stock (homemade tastes best!)

1/2 cup dry red wine (optional)

1/2 teaspoon dried basil

Pinch of cayenne pepper

Salt to taste (optional)

Directions

1) Drain the clams but save the juice! Pour the clam juice into a measuring cup. You should have at least 1 1/2 cups of clam juice. If you don’t, add extra water until you have 1 1/2 cups.

2) In a large saucepan, combine the clam juice, celery, sweet bell pepper, carrot and green onion. Bring everything to a boil; reduce the heat. Cover and simmer for about 10 minutes or until the vegetables are tender.

3) Add all of the remaining ingredients to the saucepan except the clams. Bring it back to a boil; reduce the heat, cover and simmer for 10 more minutes.

4) Stir in the clams and return to a boil; reduce the heat; cover and simmer for 5 minutes more.

Nutrition Information per serving 115 calories, 10 grams protein, 18 grams carbohydrate. 2.5 grams dietary fiber, 0 grams fat, 0 milligrams saturated fat, 20 milligrams cholesterol, 370 milligrams sodium

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Never Judge a Person By What You See on the Outside

Written by: on Monday, March 17th, 2014

I just love this video for many reasons; it showcases just how good some people are—and also shows that you can’t ever judge a person by what you see on the outside. Take a look…

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Yummy Black Bean Dip Kids Love!

Written by: on Monday, March 10th, 2014
Black Beans

Black beans are super nutritious: they’re high in antioxidants, fiber, protein…to name just a few key nutrients!

Looking for an after school snack that’s healthy and tasty. Your kids will love this black bean dip. I highly recommend you let them help you prepare it. What child can resist “smashing” beans?! This recipe is in our new book Healthy Eating, Healthy Weight for Kids and Teens (Eat Right Press, 2012). For more healthy snack recipes pick up a copy at your local book store or order it on amazon. In addition to recipes, you will find all of the latest info on helping your son or daughter reach a healthy weight. If your child is already at a healthy weight, the book will give you the tools you need to help them keep it that way.

black bean dip

This protein-rich dip makes the perfect snack.

Black Bean Dip

Makes 6 servings

Ingredients

1 16-ounce can black beans, drained and rinsed

2 tablespoons low-fat sour cream

1/8 teaspoon garlic powder

1/8 teaspoon chili powder

1/8 teaspoon black pepper

Directions 

Mash beans to a smooth consistency. Stir in other ingredients. Chill in the refrigerator. Serve with whole grain pita chips, whole wheat crackers, baked tortilla chips, or jicama strips.

Nutrition Information

50 calories, 1.3 grams fat, 0.4 grams saturated fat, 1.6 milligrams cholesterol, 378 milligrams sodium, 12 grams carbohydrate, 4.2 grams dietary fiber, 3.3 grams protein

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