This version of Manhattan clam chowder uses lycopene-rich tomatoes, but includes a touch of milk to soften the acidity. It’s high in flavor, but low in fat. Fresh clams can be added, but canned clams are used here to make it an easy, full-bodied soup that you can throw together fast.
Clams also top the list as a source of B-12. One serving of clams (three ounces) has 14 times more vitamin B-12 than a fortified breakfast cereal with 100% of the DV! Add a green salad and whole grain bread and you have a healthy, heartwarming meal.
Print the Shopping List – Silken Manhattan Clam Chowder
1. Chop and saute the following in a big, heavy pot on “LOW” heat for 2 minutes:
- 1 cup yellow onions (about 1/2 medium onion)
- 2 cloves garlic
- 1 Tbsp. olive oil
2. Chop, add to soup pot and cook for 3 minutes (stir occasionally):
- 1/2 cup celery (about 1 large stalk)
- 1/4 cup + 2 Tbsp. organic white whole wheat flour
- 1 tsp. dried thyme
3. Pour slowly into soup pot and whisk to smooth clumps of flour:
- 3 cups purified water
4. Cut into small cubes:
- 2 cups cubed baby red potatoes (do not peel)
5. Add potatoes to pot and increase heat to “MEDIUM-HIGH” and bring to a boil. Boil for 10 minutes.
- 1/2 can of evaporated skim milk
- 2 cups chopped fresh tomatoes (approximately 4 on a vine)
- 8 oz. natural clam juice
7. Cover and simmer for 20 minutes or until potatoes are cooked completely.
8. Purée potatoes using a stick hand blender (or a potato masher).
9. Add the following and heat for 5 minutes:
- 2 cans of chopped canned clams (with juice)
- 2 cans of minced canned clams (with juice)
- 1 1/2 tsp. Worcestershire sauce
- 20 drops Tabasco® or favorite hot sauce
- 1/4 tsp. freshly ground black pepper
- Kosher salt to taste
*Optional: You can add fresh, white fish to create a richer chowder fish stew. Also, try adding some cubes of tofu for an extra boost of phytoestrogens.
10. Garnish using:
- 2 Tbsp. chopped fresh parsley (about 3/4 tsp. per bowl) OR
- 2 tsp. dried parsley (about 1/4 tsp. per bowl)
Makes 6-8 servings.
Eat and enjoy!
© 2009 Karen Owoc and The Health Reporter™. All Rights Reserved.