Italian style Clam Chowder

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 148.7
  • Total Fat: 0.2 g
  • Cholesterol: 10.0 mg
  • Sodium: 919.3 mg
  • Total Carbs: 30.4 g
  • Dietary Fiber: 4.2 g
  • Protein: 8.4 g

View full nutritional breakdown of Italian style Clam Chowder calories by ingredient
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Introduction

This is a tomato & vegetable based chowder, much higher in fiber & nutrients plus lower in fat than the cream based kind. A good lunch or supper dish anytime, great for Lent. This is a tomato & vegetable based chowder, much higher in fiber & nutrients plus lower in fat than the cream based kind. A good lunch or supper dish anytime, great for Lent.
Number of Servings: 1

Ingredients

    16 oz. can Italian petite diced tomatos with garlic or Hunt's Italian diced tomatos with herbs and garlic. Either work, for about the same calories.
    a 6.5 oz. can of chopped clams
    dry seasoning, 1/2 to 1 teaspoon as you like. I use Schilling's dry Italian seasonings &/ or fresh garden herbs, but Mrs. Dash's garlic & herb will work. Both have zero calories.
    1 baking size potato
    1arge carrot
    1 large stalk of celery
    1 single large leaf of bok choy,
    2 tablespoons of celery leafy tops
    1 scallion

Directions

I actually use Italian petite diced tomatos with garlic rather than the Hunt's listed, but both work, for about the same calories. The ingredients listed are for a single serving. For 4 servings, follow these directions:
1. Empty the entire 16 oz.can of tomatoes plus the juice from a 6.5 oz. can of chopped clams into a large sauce pan. Reserve the clams to add later. Add the dry seasoning, 1/2 to 1 teaspoon as you like. I actually use Schilling's dry Italian seasonings, but Mrs. Dash's garlic & herb will work. Both have zero calories.
2. dice a baking size potato and slice a large carrot and stalk of celery thinly, or use the equivalent in dried. Add to the pan and simmer until almost tender.
3. Dice a single large leaf of bok choy, white and green parts. Add the white parts & continue simmering until all the veggies are tender, reserving green parts to add with clams.
4. Dice a couple tablespoons of celery leafy tops and a scallion, white & tender green parts, and add to the pot with the reserved clams and bok choy greens.
5. Heat until a good simmer resumes plus a minuteif needed, until tender to your taste. Serve. Serves 4 single cup servings, 143 calories each, or 3 nice soup bowls full, 192 cal. each.
Suggested Go-Withs: Crusty bread goes well with this, if you can afford the calories. An antipasto plate with cut raw & pickled vegetables, olives, possibly a little cheese also good.

Number of Servings: 1

Recipe submitted by SparkPeople user ANGEL1066.

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