Sandwiches: Soups

Last Editorial Review: 1/8/2008


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


  1. 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).
  2. 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).
  3. 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.
  4. Stir in Parmesan and pepper to taste.

8 servings

Nutritional Information:
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 Magee

Health Solutions From Our Sponsors