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.

Makes 6 servings, about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

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 precooked diced potatoes (see Tip)
2 cups canned crushed tomatoes
1 pound pasteurized crabmeat, drained if necessary

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 INFORMATION: Per serving: 210 calories; 5 g fat (1 g sat, 4 g mono); 88 mg cholesterol; 21 g carbohydrate; 19 g protein; 3 g fiber; 648 mg sodium; 515 mg potassium.
Nutrition bonus: Iron (35% daily value), Vitamin C (30% dv), Calcium (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 1 fat

TIP: Tip: Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments—near other fresh, prepared vegetables

Wow! I did not expect such a tasty chowder from such a simple recipe. Really good and hearty. I did use regular red potatoes instead of precooked, and just simmered a bit longer before adding the crab. This is definetely a keeper!

Anonymous, Brookfield, CT

I am surprised at a lot of the recipes you say are good for people who have diabetes as most of them are too high in carbs. My current diet allows for no more than 25 gram per day, most of you recipes have that in one serving, then all you have to do is add bread.

Anonymous, Roxbury, VT

Add a quarter teaspoon of red pepper flakes and a quarter cup of white wine at the end of step one and reduce and you have the makings of a great quick cioppino. Just mix in some other seafood like clams, shrimp or a white fish and this dish takes you directly to San Francisco.

Jeff, Orange, CA