New England Clam Chowder

POINTS per serving 6


Diabetic Exchanges: 2 Starch, 1 Veg, 1 V-L Meat, '/2 L-F Milk, 1 Fat

Yield: 6 servings (serving size: 1⅓ cups).




4 cups chopped peeled baking potato (about 1 pounds)

1 center-cut bacon slice, finely chopped

4 tablespoons light butter or stick margarine

2 cups finely chopped onion

1 cup finely chopped celery

⅓ cup all-purpose flour

3 cups 2% reduced-fat milk

1 (8-ounce) bottle clam juice

2 (6-ounce) cans chopped clams, drained

teaspoon salt

teaspoon freshly ground pepper

teaspoon dried thyme

Additional freshly ground pepper (optional)



1. Place potato in a large saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 12 minutes or just until tender. Drain in a colander. Remove 1 cup potato, and mash with a fork. Set chopped and mashed potato aside.

2. Add bacon to pan; place over medium heat, and cook until crisp. Remove bacon from pan, reserving drippings in pan. Set bacon aside. Add butter to drippings, and cook over medium heat until butter melts. Add onion and celery; saute 7 minutes or until tender. Stir in flour. Gradually add milk, stirring with a whisk until well blended. Bring to a boil, and cook 2 minutes or until thick, stirring frequently. Stir in bacon, clam juice, chopped potatoes, mashed potatoes, clams, and next 3 ingredients; cook until throughly heated. Ladle chowder into bowls; sprinkle with additional pepper, if desired.






Per serving: CAL 280 (25% from fat); PRO 15.2g; FAT 7.9g (sat 4.6g); CARB 38.9g; FIB 3.3g; CHOL 42mg; IRON 7.7mg; SOD 464mg; CALC 229mg