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Fast and Fit Clam Chowder

 

9

Yield

4

servings

Prep

10

min

Cook

30

min

Ready

40

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon butter
or margarine
1 cup leeks
or onions, chopped
1 cup sweet bell peppers
diced
*
2 cans clams
in juice, chopped
*
2 pounds potatoes
cut into 1/2inch cubes
14 ½ ounces chicken broth, low salt
2 teaspoons thyme
dried
*
1 cup milk
low fat
10 ounces corn kernels, canned
whole, frozen, thawed and drained
teaspoon cayenne pepper
*
1 x salt and black pepper
to taste
*

Directions

Place butter in 2½- to 3-quart microwave-safe bowl.

Microwave on HIGH 1 minute.

Add leeks and bell peppers; microwave on HIGH 3 minutes.

Drain juice from clams into microwaved vegetables, reserving clams.

Stir in potatoes, broth and thyme. Cover with plastic wrap, venting one corner. Microwave on HIGH 20 minutes. With slotted spoon remove 4 cups cooked potatoes; set aside. Pour contents of bowl into container of electric blender; add milk, and holding lid down tightly, blend until smooth. Return mixture to bowl. Stir in reserved clams and potatoes, the corn and cayenne; season with salt and pepper. Microwave on HIGH 3 minutes until heated through. If desired, pass bowls of shredded Cheddar cheese, chopped parsley and/or crumbled cooked bacon to stir into soup. NOTE: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 473g (16.7 oz)
Amount per Serving
Calories 32115% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 12mg 4%
Sodium 243mg 10%
Total Carbohydrate 21g 21%
Dietary Fiber 5g 22%
Sugars g
Protein 20g
Vitamin A 12% Vitamin C 33%
Calcium 11% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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