Manhattan Clam Chowder

From EatingWell: The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

There's long been a feud between Manhattan's tomato-based chowder and the cream-based New England varieties. The whole thing got so heated that in 1939, the Maine Assembly debated a bill that would have made it a crime to put tomatoes in chowder! No matter which you prefer, you can't deny that this easy chowder will put dinner on the table before you can debate your preferences

6 servings, 2 cups each

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, diced
1 bulb fennel, cored and finely diced, plus 1/4 cup chopped feathery fronds
4 cloves garlic, minced
1 teaspoon dried thyme leaves
3 1/2 cups diced cooked potatoes, (see Ingredient Note), preferably red-skinned
2 15-ounce cans diced tomatoes
2 14-ounce cans reduced-sodium chicken broth
3/4 cup white wine
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 pound minced shucked clams, (see Note)

Preparation

Heat oil in a Dutch oven over medium heat. Add onion, diced fennel, garlic and thyme. Cover and cook, stirring occasionally, until just soft and beginning to brown, 6 to 8 minutes. Stir in potatoes, tomatoes, broth, wine, pepper and salt. Bring to a simmer and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes. Stir in clams, any clam juice and the fennel fronds; cook until just heated through, 1 to 2 minutes.

Tips & Notes

Ingredient Note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.
Note: Fresh clams, shucked and minced, are available by the pound in the seafood department in large supermarkets. They are superior to canned varieties in both flavor and texture.

Nutrition

Per serving: 319 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 39 g carbohydrates; 25 g protein; 5 g fiber; 604 mg sodium; 1134 mg potassium.

Nutrition Bonus: Iron (130% daily value), Vitamin C (90% dv), Selenium (71% dv), Potassium (32% dv), Vitamin A (20% dv), Zinc (17% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 vegetable, 2 1/2 lean meat