Manhattan Clam Chowder

(makes 4 servings)

Ingredients:

• 2 (6½ oz.) cans of minced clams
  
• Low-fat cooking spray
  
• 2 chopped stalks celery
  
• 1 chopped carrot
  
• 1 chopped onion
  
• 1 (8 oz.) can of clamato juice (combination of clam and tomato juice)
  
• 2 cups chopped red potatoes
  
• 1 tsp crushed dried thyme
  
• ¼ tsp cayenne pepper
  
• Fresh ground pepper (to taste)
  
• 1 (14½ oz.) can diced tomatoes, undrained
  

Preparation:

• Drain the clams but reserve juice from the cans into a measuring cup and if necessary, add enough water to equal 1½ cups liquid, then set aside.
  
• Spray a large-size saucepan with low-fat cooking spray. Raise heat to medium-high heat then sauté celery, carrot, and onion for about 3-4 minutes or until crisp-tender.
  
• Stir in reserved clam juice, canned clamato juice, potatoes, thyme, cayenne and black pepper. Heat to a boil, reduce heat, cover and simmer for about 15 minutes or until potatoes are just tender.
  
• Stir in the tomatoes and minced clams, heat again to a boil then reduce heat and simmer for about 2-3 minutes before serving.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (379 g)): 128 Calories, 4 g Protein, 29 g carbohydrates, 4 g Dietary Fiber, 0 g fat, 0 g saturated fat, 3 mg cholesterol, 658 mg sodium