Diabetic Manhattan Clam Chowder
Dive into the rich, coastal flavors of this Diabetic Manhattan Clam Chowder, a hearty and health-conscious take on the classic soup. Bursting with fresh vegetables like carrots, celery, and red bell pepper, and studded with tender clams, this recipe delivers a vibrant and satisfying bowl of warmth without compromising on nutrition. The low-sodium vegetable broth and no-salt-added diced tomatoes keep it heart-healthy, while aromatic herbs like thyme, oregano, and bay leaves infuse every spoonful with irresistible flavor. Ready in just under an hour, this diabetes-friendly chowder is perfect for a cozy weeknight dinner or meal prep. Garnish with fresh parsley for a bright finish, and enjoy a guilt-free, comforting soup that’s as nourishing as it is delicious!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 2 Celery stalks, diced
- 2 medium Carrots, diced
- 1 medium Red bell pepper, diced
- 1 medium Russet potato, peeled and diced
- 4 cups Low-sodium vegetable broth
- 1 15-ounce can Diced tomatoes (no salt added), with juice
- 1 cup Clam juice
- 2 6.5-ounce cans Canned clams, drained
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 2 Bay leaves
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the celery, carrots, red bell pepper, and potato. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the vegetable broth, diced tomatoes with their juice, and clam juice. Bring the mixture to a boil over medium-high heat.
Add the oregano, thyme, bay leaves, salt, and pepper. Reduce the heat to a simmer, cover the pot, and cook for 20 minutes or until the potatoes are tender.
Stir in the canned clams and cook for an additional 5 minutes to heat through.
Remove the bay leaves, taste the soup, and adjust seasonings if needed.
Finish with chopped fresh parsley and serve warm. Enjoy a healthy, flavorful bowl of diabetic-friendly Manhattan clam chowder!
Nutrition Facts
Calories |
163 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.4 g | 7% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 566 mg | 25% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 6.8 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 88 mg | 7% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 741 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
