Manhattan Crab Chowder (Printer-Friendly Version) | Eating Well
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20 minute dinner recipes

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Manhattan Crab Chowder

http://www.eatingwell.com/recipes/manhattan_crab_chowder.html

From EatingWell:  December 2006, EatingWell for a Healthy Heart Cookbook (2008)

Manhattan chowder is the red kind, made with disease-fighting lycopene-rich tomatoes. This version substitutes crab for the clams. To make it cook faster, take your time to finely dice the vegetables. We call for convenient canned crushed tomatoes, but you only need 2 cups; store leftover tomatoes in an airtight container for 1 week in the refrigerator or months in the freezer. Then take them out to toss into other soups or sauces—you can't go wrong with adding tomatoes, from a heart-health perspective! All you need is crusty bread or oyster crackers and a tossed salad and you've got dinner.

6 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Heat oil in a large saucepan over medium heat. Add onion, diced fennel, 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, crabmeat and fennel fronds. Return to a boil, stirring often; immediately remove from heat.

Nutrition

Per serving : 210 Calories; 5 g Fat; 1 g Sat; 4 g Mono; 88 mg Cholesterol; 21 g Carbohydrates; 19 g Protein; 3 g Fiber; 648 mg Sodium; 515 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 1 fat

Tips & Notes