Oyster and Clam Chowder - 15.37g Carbs, 2.23g Fiber, 4.11g Sugar
From: The George Mateljan Foundation
This dish was created to provide you with a great tasting and easy way
to boost your body with an abundance of zinc. Eat this once a week and
you will have no worries about getting this important mineral in your diet.
Prep and Cook Time: 40 minutes
1 medium onion, chopped
4 medium cloves garlic, chopped
3 medium stalks celery, diced into 1/4-inch pieces
2 cups PLUS 1 Tbsp chicken or vegetable broth
1 cup tomato sauce
10oz jar shucked fresh oysters, drained and rinsed (if you can get
small ones it is best)
10oz can of whole clams, drained and rinsed (if available, use fresh
clams and steam open in soup)
1 Tbsp dried Italian herbs
2 Tbsp fresh chopped parsley
Salt and pepper to taste
Prepare onion, garlic, and celery. Heat 1 Tbsp broth in medium soup
pot. Healthy Saute onion, garlic, and celery in broth over medium
heat for about 5 minutes stirring often.
Add rest of broth, tomato sauce, and Italian herbs. Simmer for another
25 minutes.
Drain and rinse both oysters and clams. If oysters are big, add to
chowder about 2 minutes before canned clams. Heat for another 5 minutes.
Season with salt and pepper to taste and sprinkle with chopped parsley.
Serve with: Creamy Romaine Salad
Healthy Cooking Tips:
It's important to use good quality oysters and clams. Make sure you don't
add clams or oysters too soon. They will get tough and rubbery when they
are over cooked. Give your soup a chance to cook and get a flavorful broth
before adding them. They will cook quickly once added.
Serves: 4
Total Weight: 279.09g
Nutrition per Serving:
160.66 Calories, 36.49 Calories from Fat, 11.57 Calories from Saturated Fat,
18.10g Protein, 15.37g Carbs, 2.23g Dietary Fiber, 0.44g Soluble Fiber,
0.91g Insoluble Fiber, 4.11g Total Sugar, 3.35g Monosaccharides,
0.41g Disaccharides, 9.04g Other Carbs, 4.05g Total Fat, 1.29g Saturated Fat,
0.25g Mono Fat, 0.76g Poly Fat, 0g Trans Fatty Acids, 94.27mg Cholesterol,
534.74mg Potassium, 935.15mg Sodium
No comments:
Post a Comment