BAY SCALLOP AND CORN CHOWDER
The trick: Just add a slurry. Use slurries for any soup that calls for full-fat cream by substituting a slurry of flour and nonfat half-and-half.
3 ears corn (fresh or frozen), kernels cut from the cob (reserve cobs)
1 1/2 cups clam juice
1 tsp canola oil
1 cup sliced leeks (whites only), well rinsed
1 rib celery, diced
1 or 2 cloves garlic, peeled and minced
2 cups 2 percent milk
2 potatoes, peeled and diced
1/8 tsp cayenne pepper
1 lb (about 2 cups) bay scallops
2 cups fat-free half-and-half
3/4 cup all-purpose flour
Olive- or vegetable-oil cooking spray
4 thin slices prosciutto
Fresh chives and basil, chopped
Simmer cobs in clam juice in a large pot over medium heat for 5 minutes.
Remove cobs and set liquid aside. Put oil in the same pot and cook leeks and celery on low for 15 minutes. Stir in garlic, clam-and-cob liquid, milk, potatoes, and cayenne. Simmer 5 minutes; add corn kernels and scallops. Whisk together half-and-half and flour to form a smooth slurry; add to pot. Cook for 5 minutes. Salt. Heat oven to 350Â°F. Coat a baking sheet with cooking spray; lay prosciutto on sheet and bake 10 minutes. Crumble into soup. Garnish with herbs.
Nutritional analysis per serving: 530 calories, 8.6 g fat (1.9 g saturated fat), 78.5 g carbohydrates, 31.3 g protein, 3.8 g fiber
Makes 4 servings.