MANHATTAN CLAM CHOWDER

This recipe was sent to me by Everyday Diabetic Recipes who got it from Mr. Food. One serving has a good carb to protein ratio for diabetics - 22 g carbs to 9 1/2 g protein. I won't be trying it as I don't like clam chowder but I thought some of you might enjoy it.

• 2 tablespoons vegetable oil
• 1 large onion, chopped
• 2 ribs celery, chopped
• 2 medium carrots, peeled and chopped
• 2 medium potatoes, peeled and diced
• 2 (14-1/2-ounce) cans diced tomatoes, undrained
• 2 (10-ounce) cans baby clams, undrained
• 2 (8-ounce) bottles clam juice
• 2 tablespoons real bacon bits
• 1 teaspoon dried thyme

What To Do:

1. In a 6-quart soup pot, heat oil over medium heat until hot but not smoking. Add onion, celery, and carrots and sauté 5 to 7 minutes, or until onions are tender, stirring frequently.
    
2. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 50 to 55 minutes, or until potatoes are fork-tender. Ladle into bowls and serve. Garnish each bowl with a sprig of fresh parsley if desired.

The file photo.

CHICKEN AND CORN CHOWDER

This is a good use for leftover chicken or turkey. 

2 tsp canola oil

1 cup chopped yellow onion
3/4 lb boneless skinless chicken pieces, cut into 1/2-inch pieces
1/2 tsp freshly ground black pepper
1 can (14 3/4-oz) cream-style corn
1 cup reduced-sodium chicken broth
1 cup frozen whole-kernel corn
1 jar (2-oz) diced pimientos, drained
1/2 cup packaged garlic-flavored croutons, optional

Heat the oil in a large saucepan over medium heat.  Add the onion and cook for 5 minutes.

Add the chicken and pepper, cooking a couple of minutes more until the chicken is no longer pink.  Stir often during cooking. 

Add the cream-style corn, chicken broth, whole-kernel corn, and pimientos.  Bring the mixture to a boil over high heat.  Reduce the heat and simmer uncovered 6 to 8 minutes or until chicken is cooked through.

To serve, ladle into shallow bowls and top with the croutons., if using.


Yield: 4 servings
Per serving: 271 calories, fat (1 g sat) 5g, protein 25 g, carbs 35 g, chol 51 mg, dietary fiber 3 g, sodium 565 mg
Dietary Exchanges: 2 starch, 2 meat

QUICK-AS-A-FLASH WILD RICE AND SALMON BISQUE

2 cups water

1 1/2 cups frozen chopped peppers, onions, celery vegetable blend
1/2 tsp dried dill weed
1/2 cup light tub-style cream cheese
1 tbsp white whole-wheat flour
1 cup fat-free milk
1 pouch (5-oz) cooked skinless, boneless pink salmon, coarsely flaked
1 pouch (8.5-oz) cooked whole grain medley brown and wild rice
3 cups fresh baby spinach
1/2 tsp lemon zest

In a 12-inch skillet combine the water, frozen veggie blend, and dill weed; bring to a boil.

Meanwhile, in a bowl whisk together cream cheese and flour until smooth. Whisk in 1/2 cup of the milk until smooth; add mixture to the skillet and whisk until well combined. Stir in the remaining milk.

Add the salmon and rice; cook, covered, 3 minutes. Remove from the heat. Stir in the spinach. Sprinkle with the lemon zest.

Yield: 4 servings (1 1/2 cup each)
Per serving: 247 calories, 8 g (4 g sat) fat, 27 g carbs (2 g fiber), 16 g protein

Note: Variations -
Sub 2 (2.6-oz each) packets for the salmon OR 1 (7-oz) pouch white chicken

Note: This is basically a Diabetic Living recipe.

SOUTHWEST SALMON CHOWDER

1 1/2 lb fresh or frozen skinless salmon fillets

2 tbsp olive oil
3/4 cup chopped red or yellow sweet pepper
1/4 cup thinly sliced green onions, white and green parts separated
3 tbsp all-purpose (I never use all-purpose (refined), I use white whole wheat) flour
3 1/2 cups low-sodium vegetable broth or stock
3 cups 1/2-inch pieces red-skin potatoes
2 1/2 cups low-fat (1%) milk
1/2 tsp salt
1/2 tsp black pepper (I like to use fresh ground)
1/4 to 1/2 tsp chili powder (according to your taste)
2 cups frozen whole-kernel corn, thawed
1 tsp lime zest
Chopped avocado and/or lime wedges, optional

Thaw salmon, if frozen. Rinse fillets; pat dry.

In a 12-inch skillet, bring 1 1/2 cups water to boiling. Add the salmon fillets; return to boiling then reduce heat. Simmer, covered, 6 to 8 minutes or until the salmon flakes with a fork. Remove from the skillet and discard the liquid. Flake salmon into 1/2-inch size pieces.

In a 6-quart Dutch oven, heat the oil over medium-high heat. Add the pepper and white parts of the onions. Cook, stirring, 3 minutes or just until tender. Stir in the flour and cook, stirring, 1 minute more.

Gradually stir broth into the broth. Add the potatoes, milk, salt, pepper, and chili powder. Bring to a boil; reduce heat and cover. Simmer 15 minutes or until slightly thickened and veggies are tender. Stir occasionally during this time.

Add the corn to the mixture and cook, stirring, 2 minutes more. Very gently stir in the salmon and lime zest; heat through.

Top each serving with the green parts of the onions and avocado or lime wedges, as desired. May sprinkle with additional chili powder as garnish, if desired.

Yield: 8 servings of 1 1/4 cups
Per serving: 280 calories, 10 g (2 sat) fat, 51 mg cholesterol, 287 mg sodium, 25 g (3 g fiber, 8 sugar) carbs, 22 g protein

Note: This recipe, photo, and nutritional information is from Diabetic Living Magazine. My comments are in ( ).