New England-Style Clam Chowder
1 medium onion, chopped
1 cup water
2 medium potatoes, peeled and cut into Â½" cubes (about 2 cups)
2 cans (6 oz. each) chopped or minced clams (use clam juice)
3 packages (1 teaspoon each) chicken bouillon granules
4 cups low-fat (1% fat) milk
3 tablespoons each: flour and cornstarch, mixed with Â½ cup water in a blender
Â¼ cup very lean, cooked bacon bits
Freshly ground pepper to taste
In a large, heavy soup pot sprayed with nonstick spray, stir-fry onion over medium heat until soft. Add water, potatoes, clams and chicken bouillon granules. Simmer until potatoes are tender, about 10 minutes. Add milk, flour-cornstarch mixture and pepper. Cook over medium heat, stirring constantly, until thickened. Ladle into 6 large soup bowls and garnish with bacon bits. Serves 6.
Per serving: 177 cal. (13% from fat); 12.8 g protein; 2.46 g fat (1.14 g sat); 24.6 g carbo.; 883 mg sodium; 23 mg chol.; 0.54 g fiber. Exchanges 1/2 lean meat, 1 bread, 3/4 nonfat milk.