Clam Chowder from Healthy Diabetic Recipes

Clam Chowder Recipe

Recipe Ingredients:

1 can whole baby clams - (5 oz), undrained
1 potato, peeled, and
coarsely chopped
1/4 cup finely-chopped onion
2/3 cup evaporated skim milk
1 pinch freshly-ground white pepper
1 pinch dried thyme leaves
1 tbsp reduced calorie margarine

Recipe Instructions:

Drain clams; reserve juice. Add enough water to reserved juice to measure 2/3 cup. Combine clam juice mixture, potato and onion in large saucepan. Bring to a boil over high heat. Reduce heat to medium-low. Simmer 8 minutes or until potato is tender.

Add milk, pepper and thyme to saucepan. Increase heat to medium-high. Cook and stir 2 minutes. Add margarine. Cook 5 minutes or until soup thickens, stirring occasionally.

Stir in clams. Cook 5 minutes or until clams are firm, stirring occasionally. Garnish with red pepper strip, thyme and greens, if desired.

This recipe yields 2 servings.

Exchanges Per Serving: 1 Starch, 1 Meat, 1 Milk.

Nutrition Facts: Calories 204; Calories from Fat 17%; Total Fat 4g; Saturated Fat 1g; Protein 14g; Carbohydrates 30g; Cholesterol 47mg; Sodium 205mg; Dietary Fiber 1g.

Health Note: A meal plan high in dietary calcium may actually prevent -- not promote -- the formation of kidney stones. Studies indicate that calcium, abundant in foods like milk, yogurt, cottage cheese and ricotta cheese, appears to bind oxalates that are linked to the formation of the stones.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 2

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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