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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

  1. Drain clams; reserve juice. 
  2. Add enough water to reserved juice to measure 2/3 cup. 
  3. Combine clam juice mixture, potato and onion in large saucepan. 
  4. Bring to boil over high heat. 
  5. Reduce heat to medium-low. 
  6. Simmer 8 minutes or until potato is tender.
  7. Add milk, pepper and thyme to saucepan. 
  8. Increase heat to medium-high. 
  9. Cook and stir 2 minutes. 
  10. Add margarine. 
  11. Cook 5 minutes or until soup thickens, stirring occasionally. 
  12. Stir in clams. 
  13. Cook and stir 5 minutes or until clams are firm. 
  14. Garnish as desired.

Recipe Notes

Makes 2 servings

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

Canadian Diabetes Association
Food Choice Value per Serving

  • 1 Starch
  • 1 Lean Meat
  • 1 Milk

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