Warm up your family’s appetite with a bowl of hot and healthy soup!
By: Jodie Shield, RD
Are you staying warm? My home town, Chicago, just got blasted with a major snowstorm. Perfect weather for some homemade soup. My husband, Jim, loves Manhattan Clam Chowder – sorry New England, but he does love your Patriots! Actually I’m thrilled that he likes Manhattan Clam Chowder because it’s so easy to make. And 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 your 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! What’s in your bowl?
Manhattan Clam Chowder
Makes 6 servings
Prep Time = 20 minutes
Cooking Time = 40 minutes
- 2 (10 ounce) cans fancy whole baby clams
- 1 cup celery, chopped
- 1 cup sweet red or green bell pepper, chopped
- 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
- 1/2 cup red wine (optional)
- 1/2 teaspoon dried basil
- ¼ teaspoon cayenne pepper
- Salt (optional)
- Drain clams but reserve juice; set aside.
- Pour reserved clam juice into measuring cup until it measures 1 1/2 cups. May need to add extra water if not enough clam juice.
- In a large (6-quart) pot combine clam juice, celery, bell pepper, carrot and green onion. Bring to boil; reduce the heat. Cover and simmer for about 10 minutes or until vegetables are tender.
- Add potatoes, tomatoes, chicken stock, wine (if using), basil, cayenne pepper, and salt (if using) to pot. Bring back to boil; reduce heat, cover and simmer for 10 more minutes.
- Stir in the clams. Return to boil; reduce heat; cover and simmer for 5 minutes more.
Nutrition Information per serving (1 cup): 115 calories, 10 grams protein, 18 grams carbohydrate. 0 grams fat, 0 milligrams saturated fat, 20 milligrams cholesterol, 2.5 grams dietary fiber, 948 milligrams sodim