Clam and Vegetable Chowder
(makes 6 servings)
1 8-ounce (240 ml) bottle clam juice
1 cup (240 ml) water
4 medium thin-skinned potatoes, about 1 pound (480 g) total, peeled and diced
refrigerated butter-flavored cooking spray
2 medium onions, 12 ounces (360 g) total, chopped
2 cloves garlic, minced
1 medium green bell pepper, 6 ounces (180 g)
1 large celery rib, thinly sliced
1 14 1/2-ounce (435 g) can no salt added tomatoes
1 teaspoon (5 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried thyme
2 12-ounce (195 g) cans minced clams
1/4 cup (15 g) chopped flat-leaf parsley
- In a large soup pot, combine clam juice, water, and half of the diced potatoes. Cover and bring to a boil. Lower heat to medium and cook until potatoes are tender, about 10 minutes.
- Transfer mixture to a food processor or blender. Process until smooth. Set aside.
- Wash and dry soup pot. Lightly coat with cooking spray. Add onions, garlic, bell pepper, and celery. SautÃ© over medium-low heat until onion wilts, about 5 minutes, stirring frequently. Add tomatoes and their juice, breaking up tomatoes with a spoon. Season with oregano and thyme. Stir in clams and their liquid, the remaining diced potatoes, and the reserved potato puree.
- Simmer over low heat until potatoes are tender, about 30 minutes. Ladle into soup bowls and sprinkle each serving with some of the parsley.
Per serving: 135 calories (4% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 4 g dietary fiber, 26 mg cholesterol, 544 mg sodium
Diabetic exchanges: 1/2 protein, 2 carbohydrate (1 bread/starch, 2 vegetable)