New England Clam Chowder

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 2  teaspoons  olive oil
• 1  cup  diced onion
• 1/2  cup  diced celery
• 2  cups  (1/2-inch) cubed peeled Yukon gold or baking potato (about 3/4 pound)
• 1  cup  water
• 1/2  teaspoon  dried thyme
• 1/8  teaspoon  black pepper
• 1  (8-ounce) bottle clam juice
• 1  bay leaf
• 1  cup  2% reduced-fat milk
• 1  tablespoon  all-purpose flour
• 1  (6 1/2-ounce) can minced clams, undrained
• Chopped fresh parsley (optional)

Preparation

Heat olive oil in a large saucepan over medium heat. Add onion and celery, and sauté 5 minutes or until onion is soft. Stir in potato and next 5 ingredients (potato through bay leaf). Bring to a boil; cover, reduce heat, and simmer 12 minutes or until potato is tender.

Combine milk and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture and clams to saucepan, and bring to a simmer. Cook 2 minutes or until mixture begins to thicken, stirring frequently. Discard bay leaf. Ladle soup into bowls; garnish with chopped parsley, if desired.

Nutritional Information

Calories:

184 (19% from fat)

Fat:

3.9g (sat 1.2g,mono 2.1g,poly 0.4g)

Protein:

8.4g

Carbohydrate:

28.5g

Fiber:

2.5g

Cholesterol:

20mg

Iron:

2.7mg

Sodium:

434mg

Calcium:

132mg