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Reduced-Calorie New England Clam Chowder Recipe
|Vegetable cooking spray||1|
|Reduced-calorie margarine||1 Tablespoon|
|Chopped onion||1 1⁄2 Cup (24 tbs)|
|Chopped celery||1⁄2 Cup (8 tbs)|
|Garlic||3 Clove (15 gm), sliced|
|Canned minced clams||13 Ounce, undrained (2 Cans, 6 1/2 Ounce Each)|
|Peeled diced red potato||3 Cup (48 tbs)|
|Clam juice||8 Ounce (1 Bottle)|
|All purpose flour||1⁄4 Cup (4 tbs)|
|1% low fat milk||3 Cup (48 tbs)|
|Canadian bacon slice||3 Ounce, chopped (6 Slices, 1/2 Ounce Each)|
|Dried whole thyme||1⁄2 Teaspoon|
|Ground white pepper||1⁄8 Teaspoon|
|Hot sauce||1⁄4 Teaspoon|
|Chopped fresh parsley||2 Tablespoon|
Serving size: Complete recipe
Calories 1617 Calories from Fat 216
% Daily Value*
Total Fat 24 g37.3%
Saturated Fat 7.7 g38.5%
Trans Fat 0 g
Cholesterol 326.4 mg
Sodium 2741.5 mg114.2%
Total Carbohydrates 199 g66.3%
Dietary Fiber 17 g67.8%
Sugars 54.1 g
Protein 152 g304.5%
Vitamin A 134.4% Vitamin C 320.6%
Calcium 144.1% Iron 639.8%
*Based on a 2000 Calorie diet
Place over medium-high heat until margarine melts.
Add onion, celery, and garlic; saute until tender.
Drain clams, reserving liquid; set clams aside.
Add reserved clam liquid, potato, and bottled clam juice to onion mixture; stir well.
Bring to a boil; cover, reduce heat, and simmer 20 minutes or until potato is tender.
Let cool slightly.
Position knife blade in food processor bowl; add potato mixture.
Process 1 to 2 minutes or until smooth; return mixture to pan.
Place flour in a medium bowl; gradually add milk, stirring with a wire whisk.
Add flour mixture to potato mixture; stir well.
Stir in reserved clams, Canadian bacon, thyme, pepper, and hot sauce.
Cook over medium heat 20 minutes or until thickened and bubbly, stirring frequently.
Ladle into individual bowls, and sprinkle with chopped parsley.