Manhattan Crab Chowder
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.
- 2 tablespoons extra-virgin olive oil
- 1 cup finely diced onion
- 1 cup cored fennel bulb, finely diced, 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
- 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.
- 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.
Tips & Notes
- Tip: Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments—near other fresh, prepared vegetables
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.
Nutrition Bonus: Iron (35% daily value), Vitamin C (30% dv), Calcium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 1 fat
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