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.
Prep Time:
30 mins
Total Time:
40 mins
Servings:
6 servings, about 1 1/2 cups each
Ingredients
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2 tablespoons extra-virgin olive oil
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1 cup finely diced onion
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1 cup cored fennel bulb, finely diced, plus 2 tablespoons chopped fronds, divided
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2 tablespoons minced garlic
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2 teaspoons Italian seasoning blend
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1/8 teaspoon salt
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1/2 teaspoon freshly ground pepper
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1 14-ounce can reduced-sodium chicken broth, or vegetable broth
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1 1/2 cups water
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2 cups precooked diced potatoes, (see Tip)
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2 cups canned crushed tomatoes
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1 pound pasteurized crabmeat, drained if necessary
Directions
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.
Tip:
Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments--near other fresh, prepared vegetables
Nutrition information
Calories 210, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 88 mg, Sodium 648 mg, Carbohydrate 21 g, Fiber 3 g, Protein 19 g, Potassium 515 mg. Daily Values: Vitamin C 30%, Calcium 15%, Iron 35%. Exchanges: Starch 1,Vegetable 1,Lean Meat 2,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Spicy Manhattan Clam Chowder
Manhattan clam chowder contains tomatoes and does not have a cream-based broth, making it different from its creamy New England cousin.
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