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

Ingredients:

  • 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)

Directions:

  1. Drain clams but reserve juice; set aside.
  2.  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.
  3.  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.
  4.  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.
  5.  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

 

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

(1) Reader Comment

  1. Thanks so much for the idea! I know tons of people who are in love with New England clam chowder, but not in love with the calories. This is an easy and tasty change that I can suggest to them. Especially in this cold weather!

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