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March 9, 2008
CR Friendly Manhattan Clam Chowder
My friend Lisa is coming over for dinner tonight. In addition to a salad, I am serving a nice piping hot Manhattan Island (red) clam chowder.
Serves Two:
1 can clams
1 can no salt added tomato paste
50 g scallions, chopped
1 cube Rapunzel vegan vegetable broth, no salt added, dissolved in boiling water
garlic powder
chili powder
dash no-salt
pepper to taste
topped with 15 g each goat cheese after removing from heat
475 calories total for two people, so divide that by half for each.
So simple, so much zinc!
Note: there is no entry for Rapunzel no salt vegan veggie broth, so I have to use chicken broth and enter it as calories. Ergo, it will look like there's a lot more sodium in this recipe than there actually is.
General (44%)
Energy 475.2 kcal 26%
Protein 44.9 g 98%
Carbs 50.2 g 39%
Fiber 8.8 g 35%
Fat 13.1 g 20%
Vitamins (63%)
Vitamin A 4339.0 IU 186%
Folate 92.0 µg 23%
B1 (Thiamine) 0.4 mg 33%
B2 (Riboflavin) 1.1 mg 95%
B3 (Niacin) 10.6 mg 76%
B5 (Pantothenic Acid) 1.2 mg 24%
B6 (Pyridoxine) 0.6 mg 45%
B12 (Cyanocobalamin) 100.4 µg 4182%
Vitamin C 72.1 mg 96%
Vitamin D 0.0 IU 0%
Vitamin E 8.9 mg 59%
Vitamin K 125.5 µg 139%
Minerals (78%)
Calcium 332.5 mg 33%
Copper 1.6 mg 175%
Iron 35.5 mg 197%
Magnesium 127.9 mg 40%
Manganese 1.8 mg 98%
Phosphorus 673.6 mg 96%
Potassium 2771.2 mg 59%
Selenium 67.4 µg 123%
Sodium 6515.9 mg 434%
Zinc 4.4 mg 55%
Lipids (15%)
Saturated 6.9 g
Omega-3 0.4 g 21%
Omega-6 1.0 g 8%
Trans-Fats 0.0 g
Cholesterol 94.9 mg
Posted by april at March 9, 2008 4:16 PM
Comments
Sounds delicious, April! Lucky Lisa! I have all the ingredients and will make it later this week. JD :-)
Posted by: Judith (MoMR) at March 9, 2008 6:04 PM
I'd like to make this - how big were the cans you used and what were the clams packed in?
Posted by: Linda at March 11, 2008 1:20 PM