Be Fit Basics: Clam ChowderDecember 1, 2016 at 11:00 am | Posted in recipes | Leave a comment
Tags: clam chowder, Diabetes, DSME, healthy eating, recipe
Warm up this winter with a bowl of this Be Fit clam chowder. Pair with a salad to round out the meal.
2 bacon slices
2 small onions, chopped
1¼ cups chopped celery
¼ tsp kosher salt
½ tsp dried thyme
2 garlic cloves, minced
6 (6½ ounce) cans of chopped clam
5 cups diced potato
32 ounces bottled clam juice
1 bay leaf
3 cups low fat milk
½ cup all-purpose flour
Cook bacon in a large saucepan or Dutch oven on medium heat until crisp. Remove bacon and set aside. Add onion, celery, salt, and thyme to pan and cook for 2 to 3 minutes; add garlic and cook until vegetables are tender, 1 to 2 minutes more.
Drain clams, reserve the liquid, and set the clams aside. Add clam liquid, potatoes, bottled clam juice, and bay leaf to the pan and bring the mixture to a boil. Reduce heat and then simmer until the potatoes are tender, about 15 minutes. Discard bay leaf.
In a medium bowl, combine milk and flour, stirring with a whisk until smooth. Add flour mixture to the pan and bring to a boil. Cook for 10 to 15 minutes more, or until the mixture thickens slightly; stirring occasionally. Add clams. Crumble bacon and divide among soup bowls.
Yield: Serves 6
Serving Size: 2 cups.
Nutrition Information Per Serving:
Calories: 345 • Protein: 20g • Sodium: 675mg • Carbohydrate: 40g • Fiber: 4g • Fat: 9g Sat Fat: 2g