Clam Chowder - 25.9g Carbs, 2.7g Fiber
From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit
by Andrew Weil, M.D and Rosie Daley (Knopf)
The two types of clam chowder are Manhattan clam chowder (with tomatoes)
and New England (with milk and cream). It is simply a matter of taste as
to which one you choose to make. Ideally, clam chowder should be made
with fresh clams, but you also can make it with canned clams.
Food as Medicine - -
Clams are mineral powerhouses, with abundant amounts of phosphorus,
potassium, copper and selenium.
1 cup chopped onion
2 cloves garlic, chopped
1 Tbsp clarified butter OR extra-virgin olive oil
1/2 cup chopped celery
1 tsp dried thyme
1/4 cup unbleached white flour
3 cups purified water
1 1/2 cups peeled, cubed potatoes
2 cups half-and-half OR 2 cups chopped fresh tomatoes
2 pounds fresh clams OR mussels OR one (16oz can) minced clams
1 1/2 cups white wine
1 tsp Worcestershire sauce
1/8 tsp Tabasco sauce (optional)
1/4 tsp freshly ground black pepper
GARNISH
2 Tbsp chopped fresh parsley
1. Put the onions, garlic and clarified butter or olive oil in a big,
heavy pot.
2. Saute on low heat for 2 minutes. Add the celery and thyme and cook
for 3 minutes, stirring occasionally. Sprinkle the flour on top of
the vegetables.
3. Pour the water in slowly and use a whisk to break up the clumps of
flour. Add the potatoes and then turn up the heat to medium-high until
mixture comes to a boil. Boil for 10 minutes, then turn down the heat.
4. Add the half-and-half or tomatoes, depending on which style chowder
you are making. Simmer, covered, for 20 minutes or until the potatoes
are cooked completely.
6. Meanwhile, if you are using fresh shellfish, soak the clams or mussels
in a large pot full of cold water for 5 minutes. Scrub the shells with a
vegetable scrubber or the abrasive side of a clean sponge to remove any
seaweed or mud.
7. Put the clams or mussels and the wine in a large, lidded pot with
enough space to hold them without them being cramped.
8. Steam until the shellfish open up, about 10 minutes. Discard any
shellfish that remain closed. Take the shellfish out of the pot and
reserve the cooking liquid.
9. Remove the clams from their shells, setting aside a few to garnish
each bowl, if you wish and add the clam meat and the reserved liquid
to the rest of the soup. Cook the soup for an additional 5 minutes.
10. Season with the Worcestershire sauce, Tabasco sauce, and black
pepper. Garnish with fresh parsley and (optional) clams in their shells.
Tips from Rosie's Kitchen
In almost every fishing town, local restaurants serve a fish stew
special. It usually is a chowder-based soup with a fresh, white fish,
such as halibut, cooked in. The addition of fresh fish to clam chowder
is optional, though it adds a mild, yet richer, fish taste. With or
without the fresh fish, this is a full-bodied soup.
Serves: 6
Nutrition per Serving:
268.3 Calories, 4.2g Fat, 0.5g Saturated Fat, 16.4% of Calories from Fat,
51mg Cholesterol, 22.4g Protein, 25.9g Carbs, 2.7g Fiber
New England Clam Chowder
Serves: 6
Nutrition per Serving:
449.9 Calories, 23.9 Fat, 12.9g Saturated Fat, 52.0% of calories from fat,
121mg Cholesterol, 23.8g Protein, 25.9g Carbs, 2.1g Fiber
