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Oyster and Clam Chowder

This dish was created to provide you with a great tasting and easy way to boost your body with an abundance of zinc. Eat this once a week and you will have no worries about getting this important mineral in your diet.

Prep and Cook Time: 40 minutes Ingredients: 1 medium onion, chopped 4 medium cloves garlic, chopped 3 medium stalks celery, diced into 1/4-inch pieces 2 cups + 1 TBS chicken or vegetable broth 1 cup tomato sauce 10 oz jar of shucked fresh oysters, drained and rinsed (if you can get small ones it is best) 10 oz can of whole clams, drained and rinsed (if available, use fresh clams and steam open in soup) 1 TBS dried Italian herbs 2 TBS fresh chopped parsley salt and pepper to taste

Directions:

1. Prepare onion, garlic, and celery. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion, garlic, and celery in broth over medium heat for about 5 minutes stirring often.
2. Add rest of broth, tomato sauce, and Italian herbs. Simmer for another 25 minutes.
3. Drain and rinse both oysters and clams. If oysters are big, add to chowder about 2 minutes before canned clams. Heat for another 5 minutes. Season with salt and pepper to taste and sprinkle with chopped parsley.

   Serves 4

   Serving Suggestions Serve with

   • Creamy Romaine Salad

Healthy Cooking Tips:

It's important to use good quality oysters and clams. Make sure you don't add clams or oysters too soon. They will get tough and rubbery when they are over cooked. Give your soup a chance to cook and get a flavorful broth before adding them. They will cook quickly once added.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Oyster and Clam Chowder is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Oyster and Clam Chowder 1.00 serving 279.09 grams 160.66 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating zinc 64.62 mg 430.8 48.3 excellent vitamin B12 (cobalamin) 13.79 mcg 229.8 25.8 excellent copper 3.30 mg 165.0 18.5 excellent iron 23.42 mg 130.1 14.6 excellent selenium 46.11 mcg 65.9 7.4 very good vitamin D 226.80 IU 56.7 6.4 very good protein 18.10 g 36.2 4.1 very good vitamin C 19.21 mg 32.0 3.6 very good manganese 0.49 mg 24.5 2.7 good tryptophan 0.07 g 21.9 2.5 good vitamin A 1089.02 IU 21.8 2.4 good omega 3 fatty acids 0.44 g 18.3 2.1 good calcium 154.10 mg 15.4 1.7 good potassium 534.74 mg 15.3 1.7 good phosphorus 130.06 mg 13.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Oyster and Clam Chowder

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