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Fast and fit clam chowder

Artist: _
Categories: Soups & Stews
Yield: 4
Rating: 0
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Ingredients:
1 tbspButter or margarine
1 cupChopped leeks or onions
1 cupDiced bell peppers
-- (red and/or green)
2 canChopped clams in clam juice
-- (6 ?ounces each)
2 lbs(6 medium) potatoes
-- cut into ?inch cubes
14 1/3 ozReduced-sodium chicken broth
2 tspDried thyme
1 cupLowfat milk
10 ozFrozen whole kernel corn
-- thawed and drained
1/8 tspCayenne pepper
Salt and pepper, to taste
Procedures:
1Place butter in 2 ? to 3-quart microwave-safe bowl.
2Microwave on high 1 minute.
3Add leeks and bell peppers; microwave on high 3 minutes.
4Drain juice from clams into microwaved vegetables, reserving clams.
5Stir in potatoes, broth and thyme.
6Cover with plastic wrap, venting one corner.
7Microwave on high 20 minutes.
8With slotted spoon remove 4 cups cooked potatoes; set aside.
9Pour contents of bowl into container of electric blender; add milk, and holding lid down tightly, blend until smooth.
10Return mixture to bowl.
11Stir in reserved clams and potatoes, the corn and cayenne; season with salt and pepper.
12Microwave on high 3 minutes until heated through.
13If desired, pass bowls of shredded cheddar cheese, chopped parsley and/or crumbled cooked bacon to stir into soup.
14note: microwave cooking times are based on a 700-watt microwave.
15Adjust cooking times to your own oven.
16menu: sesame breadsticks; butter lettuce, mushroom and sprout salad; frozen yogurt
17nutritional information per serving (without optional toppings): 370 calories; 7 g fat; 75 mg cholesterol; 420 mg sodium; 65 g carbohydrate; 5 g fiber; 19 g protein.
 
 
 
 

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