Clam and Vegetable Chowder

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

  1. 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.
  2. Transfer mixture to a food processor or blender. Process until smooth. Set aside.
  3. Wash and dry soup pot. Lightly coat with cooking spray. Add onions, garlic, bell pepper, and celery. Sauté 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.
  4. 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)