A Healthier Manhattan Clam Chowder

 

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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Jodie Shield RDAbout Jodie Shield RD
Jodie Shield is a Registered Dietitian, mother of three, and author of Healthy Eating, Healthy Weight for Kids and Teens (EatRight Press, 2012). You can read more of her blogs at HealthyEatingforFamilies.com.