Crab Chowder

Manhattan Style

Manhattan Style 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 our 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.

Makes 6 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 40 minutes

Ease of Preparation: Easy

Ingredients

2 tablespoons extra-virgin olive oil

1 cup finely diced onion

1 cup finely diced cored fennel bulb, plus 2 tablespoons chopped fronds, divided

2 tablespoons minced garlic

2 teaspoons Italian seasoning blend

1/8 teaspoon salt

1/2 teaspoon freshly ground pepper

1 14-ounce can reduced-sodium chicken broth or vegetable broth

1 1/2 cups water

2 cups pre-cooked diced potatoes (see Tip)

2 cups canned crushed tomatoes

1 pound pasteurized crabmeat, drained if necessary

Method;

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 Information: Per serving: 211 calories; 5 g fat (1 g sat, 4 g mono); 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). 1 1/2 Carbohydrate Servings

Tip: We call for convenient canned, crushed tomatoes, but you only need 2 cups; 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.

Newsletter

More Soup ~ Please

Super Soups Collection

_________________________________________________________________

_________________________________________________________________

For your convenience & for more search info, just type your keywords in the searchbox below