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Clam Chowder

Clam Chowder

Calories 279 (6% from fat)
Fat 2 gram
Saturated Fat .5 gram
Trans Fat 0 gram
Cholesterol 43 mg.
Sodium 452 mg.
Carb. 41.2 gram
Fiber 2.2 gram
Sugar 17 gram
Sugar Alcohol 0 gram
Protein 23 gram

Ingredients


fat free cooking spray

2 slices extra lean turkey bacon, chopped
(We used Jenni-O Turkey Bacon.)

1 medium onion (1 full cup), chopped

1 cup chopped celery

2 medium potatoes (11 oz.), cubed with skin on

2 cups and 2 Tbsp. water

8 oz. (1 cup) bottled clam juice

1 tsp black pepper

1/2 tsp. thyme

13 oz. of fresh clams, rinsed, drained and minced
(You can use two 6.5 oz. cans of minced clams, but make sure to rinse thoroughly because canned clams are very high in sodium.)

1 Tbsp. cornstarch

3/4 cup fat free half & half

1 1/2 cups evaporated skim milk


This recipe is a little higher in sodium. To make this meal more balanced, we suggest adding a slice of salt-free bread.

1. Heat a large saucepan on medium-high heat. Coat with fat-free cooking spray and cook the bacon pieces for 3-4 minutes, stirring them so they don’t stick. Add in the onions, celery and cook for another 3-4 minutes until they’re soft.

2. Add the potatoes, 2 cups of the water and clam juice. Then turn the heat down to low. Mix in the pepper and thyme.

3. Once everything is mixed together, increase the heat until the chowder begins to simmer. Then cover and let it simmer for 20 minutes, stirring occasionally.

4. Now add the clams and cook for 5 minutes. In a side bowl mix together the cornstarch with the 2 Tbsp. of water and stir together until smooth. Slowly stir cornstarch mixture into chowder.

5. Raise temperature of chowder to medium-high and bring to a boil. Boil for 1 minute. Reduce the heat to medium and add the last two ingredients, half & half and the evaporated milk. Cook them over medium heat for 3-4 minutes, constantly stirring so the milk doesn’t curdle or boil.

6. Remove from the stove and serve.

Yield: 4 Servings - 2.5 Cups Per Serving


Clam Chowder 

This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Make sure to freeze them in freezer safe tupperware containers.

When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.

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