Crab Chowder

Manhattan Style

Crab Chowder ~ Super Soups

Manhattan Crab Chowder

Nutrition Profile:

Low Calorie ~ Low Carb ~ Low Sat Fat ~ Heart Healthy ~ Healthy Weight

If you like Manhattan clam chowder, you'll love how delicious this version is.

Take your time to finely dice the vegetables and the soup will cook faster.

Make it a meal: All you need is crusty bread or oyster crackers and a tossed salad and you've got dinner.

Eats like a meal, but use a spoon to get every last drop!

Makes 6 servings, about 1 1/2 c. each

Active Time: 30 minutes

Total Time: 40 minutes

Ease of Preparation: Easy

Ingredients:

2 Tbs. extra-virgin olive oil

1 c. finely diced onion

1 c. finely diced cored fennel bulb, plus 2 Tbs. chopped fronds, divided

2 Tbs. minced garlic

2 tsp. Italian seasoning blend

1/8 tsp. salt

1/2 tsp. freshly ground pepper

1 14-oz. can reduced-sodium chicken broth or vegetable broth

1 1/2 c. water

2 c. pre-cooked diced potatoes (see Tip)

2 c. canned crushed tomatoes

1 lb. pasteurized crab meat, drained if necessary

Preparation;

1. Heat oil in a large saucepan over medium heat.

Add onion, fennel bulb, garlic, Italian seasoning, salt and pepper and cook, stirring often, until the vegetables are just starting to brown, 6 to 8 minutes.

2. Add broth, water and potatoes; bring to a boil.

Reduce heat to a simmer and cook until the vegetables are tender, 3 to 5 minutes.

Stir in tomatoes, crab and fennel fronds.

Return to a boil, stirring often; immediately remove from heat.

Nutrition:

Per serving:

211 Calories;

5 g. Fat (1 g. Saturated, 4 g. Monosaturated);

88 mg. Cholesterol;

21 g. Carbohydrate;

19 g. Protein;

3 g. Fiber;

647 mg. Sodium;

513 mg. Potassium.

Nutrition Bonus:

Iron (35% daily value),

Vitamin-C (30% dv),

Calcium (15% dv).

Tip: We call for convenient canned, crushed tomatoes, but you only need 2 c.; store leftover tomatoes in an airtight (non-plastic) container for 1 week in the refrigerator or months in the freezer.

Note: Look for pre-cooked diced potatoes in the refrigerated section of most supermarket produce departments—near other fresh, prepared vegetables.

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