Sunday, October 23, 2011

"Lightened Up" New England Clam Chowder

I am a huge soup and salad kind of girl...especially for lunch.  I usually go for the broth-based soups because they are generally healthier for you, but every once in a while I crave a nice bowl of clam chowder.  That being said, most clam chowders that are authentic and served at restaurants are very rich and filled with butter and heavy cream.  Making it yourself cuts down on added fats and extra sodium... plus its a LOT cheaper!

This chowder has extra celery and carrots for extra flavor and omits the heavy cream by substituting evaporated milk.  The result is a slightly sweet soup with a thin texture and rich flavor.  This recipe is low in fat, under 200 calories per serving, and is a good source of calcium.

"Lightened Up" New England Clam Chowder
Serves 6

1 Tbsp canola oil
1 onion, diced
4 stalks celery, sliced
2 carrots, diced
1 potato, peeled and diced
8 oz clam stock or clam juice
1 15 oz can of whole clams
1 can fat-free evaporated milk
1/2 cup skim milk
1 Tbsp dried thyme
2 Tbsp flour (preferably Wondra)
Pepper, to taste

Nutrition Facts: ~1 cup
190 calories, 15 g carbohydrates, 16 g protein, 22 g fat, 1 g fiber, 450 mg sodium

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