Manhattan Clam Chowder – Healthy Weight Loss Recipe

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(makes 4 servings)

Ingredients: Nutrition Facts for Manhattan Clam Chowder
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Two 6.5-ounce cans of minced clams

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Lowfat cooking spray

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2 medium stalks celery, chopped

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1 medium carrot, peeled and chopped

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1 small onion, chopped

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One 8-ounce can of clamato juice (combination of clam and tomato juice)

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2 cups of red potatoes, chopped

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1 teaspoon dried thyme, crushed

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1/4 teaspoon cayenne pepper

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Fresh ground pepper, to taste

small bullet 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.

 

TEXT VERSION OF NUTRITION FACTS:
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%

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