Clam And Vegetable Chowder from Healthy Diabetic Recipes

Clam And Vegetable Chowder Recipe

Recipe Ingredients:

1 bottle clam juice - (8 oz)
1 cup water
4 medium thin-skinned potatoes - (abt 1 lb total), peeled, diced
Refrigerated butter-flavored cooking spray, as needed
2 medium onions - (12 oz total), chopped
2 garlic cloves, minced
1 medium green bell pepper - (6 oz), chopped
1 large celery rib, thinly sliced
1 can no-salt-added tomatoes - (14 1/2 oz)
1 tsp crushed dried oregano
1/4 tsp crushed dried thyme
2 cans minced clams - (12 oz ea)
1/4 cup chopped flat-leaf parsley

Recipe Instructions:

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. 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.

Simmer over low heat until potatoes are tender, about 30 minutes. Ladle into soup bowls and sprinkle each serving with some of the parsley.

This recipe yields 6 servings.

Exchanges Per Serving: 1/2 Protein, 2 Carbohydrate (1 bread/starch, 2 vegetable).

Nutrition Facts: 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.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"07-18-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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