Spicy Manhattan Clam Chowder (h-ch)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Vegetables | Fish shellf, Lowfat, Soups stews, Xport | 6 | Servings | |
INGREDIENTS
| 1 | c | Red potatoes, 1/4" dice |
| 1/3 | c | Chopped onion |
| 1/4 | c | Grated carrot |
| 1/4 | c | Water |
| 1 | T | Margarine |
| 3 1/2 | c | Chopped tomatoes with juice |
| 6 1/2 | oz | Clams canned with liquid |
| 3/4 | c | Spicy vegetable juice |
| 2 | T | Ketchup |
| 2 | T | Chopped fresh parsley |
| 1 | Bay leaf | |
| 1/4 | t | Red pepper sauce, may be |
| doubled | ||
| 1/4 | t | Dried thyme leaves |
| 1/8 | t | Pepper |
INSTRUCTIONS
Combine potatoes, onion, carrot, water and margarine in 3-quart saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables are tender, stirring frequently. (If vegetables begin to stick, add additional 1/4 cup water and continue cooking.) Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving. Microwave tip: Omit water. In 2-quart casserole, combine potatoes, onion, carrot and margarine. Cover. Microwave at High for 5 to 6 minutes, or until vegetables are tender, stirring once. Stir in remaining ingredients. Re-cover. Microwave at 70% (Medium High) for 10 to 14 minutes, or until chowder is hot and flavors blended, stirring once. Remove and discard bay leaf before serving. PER SERVING 1 cup (254g) 106 cals, 3g (11%) Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra Inc. Notes: Potatoes thicken the chowder. >from Pat Hanneman (Kitpath) 98Mar Recipe by: Healthy Choice Recipe Box: FISH & SEAFOOD Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Mar 06, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 188
Calories From Fat: 82
Total Fat: 9.2g
Cholesterol: 23.3mg
Sodium: 635.5mg
Potassium: 510.3mg
Carbohydrates: 22.7g
Fiber: 2.5g
Sugar: 7.4g
Protein: 4.9g