Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Clam | 100g cooked | 148 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Two 6.5-ounce cans of minced clams
- Lowfat cooking spray
- 2 medium stalks celery, chopped
- 1 medium carrot, peeled and chopped
- 1 small onion, chopped
- One 8-ounce can of clamato juice (combination of clam and tomato juice)
- 2 cups of red potatoes, chopped
- 1 teaspoon dried thyme, crushed
- 1/4 teaspoon cayenne pepper
- Fresh ground pepper, to taste
- One 14.5-ounce can diced tomatoes, undrained
Directions
1.Drain the clams but reserve the juice from the cans into a measuring cup and if necessary, add water until you have 1-1/2 cups of liquid, then set aside.
2.Spray a large saucepan with lowfat cooking spray. Raise heat to medium-high heat then sauté celery, carrot, and onion until crisp-tender (about 3-4 minutes.)
3.Stir in reserved clam juice, canned clamato juice, potatoes, thyme, cayenne and black pepper. Raise heat to bring to boiling then reduce heat to medium-low. Cover and simmer for 10 minutes.
4.Add the tomatoes and minced clams, raise heat again to bring to boiling then reduce heat and simmer for 2-3 minutes before serving.