Light New England Clam Chowder
- 3 medium to large red potatoes, cubed
- 1/2 cup chopped or sliced celery (about 2 large stalks)
- 1 medium onion, chopped
- 1/4 cup flour
- 4 cups whole milk (low-fat milk can also be used)
- 2 tablespoons whipped butter or less-fat margarine
- 1 teaspoon salt (optional)
- 1 teaspoon sugar
- 1 cup chopped clams (2, 6.5-ounce cans chopped clams, drained)
- 10 drops Tabasco sauce
- 1/4 cup shredded Parmesan cheese
- Freshly ground pepper to taste
- Add potatoes, celery, and onion to a large, nonstick saucepan and add just enough water to cover. Bring to a boil and cook until tender (about 15 minutes).
- While vegetables are boiling, add flour and 1/4 cup milk to a 2-cup measure and stir to make a paste. Stir in another 1/4 cup of milk. Melt butter or margarine in a medium, nonstick saucepan over medium heat. Stir in the flour and milk mixture, then slowly whisk in the remaining 3 1/2 cups milk. Stir in the salt, if desired, and the sugar and continue cooking and stirring until soup is nicely thickened (about 5 minutes).
- Add the milk mixture to the potato mixture in large saucepan and stir in the clams and Tabasco sauce. Cover saucepan and simmer for 15 minutes.
- Stir in Parmesan and pepper to taste.
Per serving: 240 calories, 13 g protein, 31 g carbohydrate, 7.5 g fat, 4.5 g saturated fat, 39 mg cholesterol, 2.5 g fiber, 181 mg sodium. Calories from fat: 28%.
© 2007 Elaine MageeLast Editorial Review: 1/8/2008