Manhattan Clam Stew - Atkins Diet Recipes

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Category : Fish And Sea Food

Recipe : Manhattan Clam Stew

Who needs clam chowder when this stew has all the flavor, much less fat and loads of
fiber? Serve with a tossed salad and hot, crusty bread.

Makes 4 servings

12 fresh medium clams, scrubbed
1 garlic clove, minced
4 fluid ounces (1/2 cup) low-alcohol white wine
1 tablespoon + 1 teaspoon olive oil
1 cup finely chopped onions
1 cup chopped green bell pepper
2 cups chopped zucchini
15 ounces pared all-purpose potatoes, chopped
1 cup chopped carrot
1 cup chopped celery
8 small or 4 large plum tomatoes, chopped
1 tablespoon fresh minced oregano (or 1 teaspoon dried)
1 tablespoon fresh minced thyme (or 1 teaspoon dried)
1 bay leaf
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

In large saucepan, combine clams with garlic and wine; steam, covered, over
medium heat until they open, about 5 minutes. Discard any clams that do not open.
Remove clams from shells; cover and set aside; strain and reserve broth.
Place large pot or saucepan over medium-high heat 30 seconds; add oil and heat
30 seconds more. Add onions and bell pepper and cook, stirring frequently, 2-3
minutes, until softened. Add zucchini, potatoes, 1 1/2 cups water, the reserved
clam broth, the carrot, celery, tomatoes, oregano, thyme, bay leaf, salt and black
pepper. Cover and simmer 30 minutes, stirring occasionally, until vegetables are
tender.
Chop the reserved clams; add to stew and cook another 5 minutes. Remove bay
leaf. Divide evenly among 4 bowls and serve hot.

SERVING (2 CUPS) PROVIDES: 1 Fat, 4 Vegetables, 1/2 Protein, 3/4 Bread, 15
Optional Calories; 5 grams Fat, 5 grams Fiber.

PER SERVING: 222 Calories, 5 g Total Fat, 1 g Saturated Fat, 10 mg Cholesterol, 203
mg Sodium, 34 g Total Carbohydrate, 5 g Dietary Fiber, 8 g Protein, 64 mg Calcium