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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.

Source: EatingWell Magazine, December 2006

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total:
40 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

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

Nutrition Facts

about 1 1/2 cups
209 calories; protein 18.5g; carbohydrates 20.7g; dietary fiber 3.3g; sugars 5g; fat 5.3g; saturated fat 0.7g; cholesterol 87.8mg; vitamin a iu 595IU; vitamin c 18.4mg; folate 15.8mcg; calcium 128.8mg; iron 5.1mg; magnesium 17.6mg; potassium 517.1mg; sodium 647.7mg; thiamin 0.1mg.

1 starch, 1 vegetable, 2 lean meat, 1 fat

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