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New England Clam Chowder Recipe

 

Ingredients

Servings: 8

 

2 tbsp olive oil

1 cup celery, small dice

1 cup onions, small dice

1 tbsp dried oregano

1 tsp dried thyme

1/4 cup flour, sifted

2 cans chopped clams

1 quart clam juice or fish stock

2 medium potatoes, medium dice

1 cup fat-free half & half

Black pepper, to taste

2 tbsp parsley, finely chopped

 

Nutrition Facts

 

Exchanges/Choices:

1 Carbohydrate

2 Lean Meat

 

Calories 170   

    Calories from Fat 45

Total Fat 5g

    Saturated Fat 0.9g

Cholesterol 30mg

Sodium 340mg

Carbohydrate 19g

    Dietary Fiber 2g

    Sugar 5g

Protein 13g

Cooking Methods

  1. In a stockpot, heat oil. Add celery and onions and sweat them, but be sure not to brown them.
  2. Add oregano and thyme, continue to cook. Add flour and stir into mixture. Add chopped clams, clam juice and potatoes. Bring to a simmer.
  3. Cook until potatoes are just tender, about 10-15 minutes. Lower heat to a slight simmer and add half & half.
  4. Season with pepper and garnish each serving bowl with fresh parsley.

Fun Facts / Cooking Tips

This clam chowder is easy and quick to prepare for addition to your daily healthy meal planning. Optionally, you could also garnished it with bay leaves.

 

 

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