Two superfoods that you might not expect

[Guest guest]

are Manhattan Clam Chowder and homemade enchilada sauce. I make low fat Red

Enchilada sauce and use it to make enchiladas, huevos rancheros, etc. Here's

the recipe:

1/3 c. New Mexico dried chiles (Ancho or California will do) -

either use whole desseded, dried peppers or chile caribe (coarse ground)

20 oz. non-fat beef or chicken stock

1 tablespoon soy flour

2-5 cloves of garlic

1/2 tsp cumin

1/2 tsp oregano

Put everything together except the soy flour in a pan and simmer for 30

minutes. Add the soy flour and run the mixture through a blender on high for

1 minute. Return to the pan and simmer for 5-10 minutes.

2 oz. has 30 calories and 2120 IU of Vitamin A, 5 mg of C, and 1 mg of iron.

This is one way I get vitamin A into my teenage son. It also can make

anything boring taste exciting. It is pretty hot, so watch out!

Manhattan Clam Chowder - even the canned variety - at 136 calories per 8 oz.

serving has 1720 IU of A, 7 g. of C, fair amounts of all minerals and B

vitamins and 121% of the RDA of B-12.