Clam and Potato Chowder with Fresh Herbs
(serves 4)
Ingredients
- 1/2 pint shucked clams (8 ounces) or 6 1/2-ounce
can minced clams
- Water
if needed
- 1 medium white potato, peeled
and finely chopped
- 1 medium turnip, peeled
and finely chopped
- 1/2 cup chopped shallots
or onion (about 4 medium shallots or 1 medium
onion)
- 1/2 teaspoon instant low-sodium chicken
bouillon granules
- 1/8 teaspoon pepper
- 2 12-ounce cans fat-free
evaporated milk (divided use)
- 2 tablespoons
all-purpose flour
- 2 teaspoons chopped fresh
marjoram or oregano
- 1 teaspoon chopped fresh
thyme
Directions
Chop shucked clams, reserving juice. Set clams
aside. Strain clam juice to remove bits of shell.
(Or drain canned clams, reserving juice.) If
necessary, add water to clam juice to equal 1
cup.
In a medium saucepan, combine clam juice,
potato, turnip, shallots, bouillon granules,
and pepper. Bring to a boil over high heat.
Reduce heat and simmer, covered, for about 10
minutes, or until vegetables are tender.
Stir in 2-1/2
cups of milk. Increase heat to medium. In a jar with a tight-fitting
lid, combine remaining milk and flour. Cover and shake well to mix. Add to
potato mixture in saucepan.
Cook and stir over
medium heat until thickened and bubbly, about 5 minutes. Stir in clams. Cook
and stir for 1 minute. Stir in marjoram and thyme just before serving.
Nutritional Information
Calories: 237
Protein: 23 g
Carbohydrates: 33 g
Total Fat: 1 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 0 g
Cholesterol: 29 mg
Sodium: 252 mg
Reprinted with permission from American
Heart Association Low-Fat, Low-Cholesterol Cookbook, 2nd Edition.
Copyright 1989, 1997 American Heart Association Published by Times
Books, a division of Random House, Inc.
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