Manhattan Crab Chowder

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 pers

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Sat Fat

Serves Prep Time Total Time
6 30 min 40 min

Directions

Ingredients

  • 2 tablespoon extra-virgin olive oil
  • 1 cup finely diced onion
  • 1 cup cored fennel bulb, finely diced, plus 2 tablespoons chopped fronds, divided
  • 2 tablespoon minced garlic
  • 2 teaspoons Italian seasoning blend
  • 1/8 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 14-ounce c 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

Cooking Instruction

Step 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.

Step 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

  • Serving: Per serving
  • Calories: 210
  • Carbohydrates: 21g
  • Fat: 5g
  • Protein: 19g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 4g
  • Cholesterol: 88mg
  • Potassium: 515mg
  • Sodium: 648mg
  • Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 1 fat
  • Carbohydrate Servings: 1 1/2

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