Spicy Clam Chowder
Spicy Clam Chowder - A Spanish-style starter or light main dish
Healthy, because
Even smarter
Nutritional values
This fine soup shines not only because of its taste, but also because of its sensationally low fat and calorie content. Mussels also provide the plate with plenty of iodine and protein.
Serve a crispy baguette with this starter so it will fill you up longer. If you are a bit more generous with fat, you can top it off with a bowl of aioli.
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 612 mg | (15 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 57 mg |
Ingredients
- Ingredients
- 3 lbs clam
- ¾ cup white wine (or fish stock, packaged)
- 2 onions (about 50 grams)
- 2 garlic cloves
- 2 Fennel bulb (about 150 grams)
- 2 carrots (about 100 grams)
- 3 stalks Celery
- 1 small Leek (about 125 grams)
- 11 ozs waxy potatoes
- 3 Tbsps olive oil
- 1 Tbsp ground paprika (spicy)
- 1 ½ pints vegetable stock
- ½ lemon
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse clams thoroughly and discard any that have opened.
In a pot, bring white wine or stock to a boil. Add clams. Cover and cook until all clams have opened, 4-5 minutes.
Transfer clams to a sieve, reserving cooking liquid. Let cool slightly.
Remove clams from shells and discard any that have not opened.
Peel onions and slice thinly. Peel garlic and chop finely.
Rinse fennel, carrots, celery, leek and potatoes. Peel and finely chop fennel, carrots and potatoes. Remove threads from celery if desired. Halve leek. Thinly slice celery and leek.
Heat the olive oil in a pot over medium heat. Add onions and garlic and cook until translucent, 4-5 minutes. Add the remaining vegetables and cook until softened, about 5 minutes more. Sprinkle with paprika.
Add clam broth and vegetable stock and bring to a boil. Simmer over medium heat until vegetables are tender, about 20 minutes. Juice lemon. Stir in clams and cook until just warmed through. Season to taste with lemon juice, salt and pepper.
