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Clam Chowder
Ingredients
- 1 can Whole baby clams undrained
- 1 potato, peeled and coarsely chopped
- ¼ cup finely chopped onion
- 2/3 cup evaporated skim milk
- Pinch ground white pepper
- Pinch dried thyme leaves
- 1 tbsp reduced calorie margarine
Method
- Drain clams; reserve juice.
- Add enough water to reserved juice to measure 2/3 cup.
- Combine clam juice mixture, potato and onion in large saucepan.
- Bring to boil over high heat.
- Reduce heat to medium-low.
- Simmer 8 minutes or until potato is tender.
- Add milk, pepper and thyme to saucepan.
- Increase heat to medium-high.
- Cook and stir 2 minutes.
- Add margarine.
- Cook 5 minutes or until soup thickens, stirring occasionally.
- Stir in clams.
- Cook and stir 5 minutes or until clams are firm.
- Garnish as desired.
Recipe Notes
Makes 2 servings
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Nutritional Information Per Serving
- Calories 204
- Protein 14 g
- Fat 4 g
- Saturates 1 g
- Cholesterol 47 mg
- Carbohydrate 30 g
- Fibre 1 g
- Sodium 205 mg
- Calcium 295 mg
- Iron 3 mg
- Vitamin A 164 RE
- Vitamin C 9 mg
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Canadian Diabetes Association
Food Choice Value per Serving
- 1 Starch
- 1 Lean Meat
- 1 Milk
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