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Clam Chowder
Makes 2 servings
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Image © Publications International, Ltd.
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Clam Chowder
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Ingredients
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1
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can (5 ounces) whole baby clams, undrained
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1
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potato, peeled, coarsely chopped
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1/4
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cup finely chopped onion
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2/3
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cup evaporated skimmed milk
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Pinch white pepper
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Pinch dried thyme leaves
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1
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tablespoon reduced-fat margarine
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1. 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 a boil over high heat. Reduce heat to medium-low. Simmer 8 minutes or until potato is tender.
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2. 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 5 minutes or until clams are firm, stirring occasionally. Garnish with red pepper strip, thyme and greens, if desired.
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Health Note
A meal plan high in dietary calcium may actually prevent--not promote--the formation of kidney stones. Studies indicate that calcium, abundant in foods like milk, yogurt, cottage cheese and ricotta cheese, appears to bind oxalates that are linked to the formation of the stones.
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©Publications International, Ltd.
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Nutrients per Serving
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(1-1/2 cups chowder)
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Calories
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204
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Calories from Fat
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17 %
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Total Fat
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4 g
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Saturated Fat
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1 g
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Cholesterol
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47 mg
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Carbohydrate
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30 g
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Fiber
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1 g
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Protein
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14 g
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Sodium
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205 mg
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Dietary exchanges
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1 Starch
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1 Milk
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1 Meat
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