Creamy Clam Chowder
|Onion||1 , chopped|
|Celery stalks||2 , thinly sliced|
|Unbleached flour||2 Tablespoon|
|Dried oregano||1⁄4 Teaspoon|
|Dried thyme||1⁄4 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Clam juice/Fish stock||1 Cup (16 tbs)|
|Carrots||3 , shredded|
|Baking potatoes||3 Medium, diced|
|Low fat milk||2 Cup (32 tbs)|
|Canned minced clams with liquid||13 Ounce (2 Cans Each Weighing 6.5 Ounce)|
In a 3-quart casserole, combine the onions, celery, and margarine or butter.
Microwave on high for 2 minutes, or until the margarine or butter is melted.
Stir, cover with wax paper, and microwave on high for 3 minutes, or until the onions are translucent.
Stir in the flour, oregano, thyme, and pepper.
Add the clam juice or stock.
Microwave on high for 3 minutes.
Stir, then microwave on high for 2 to 3 minutes, or until the mixture comes to a simmer.
Add the carrots, potatoes, and 1 cup of the milk.
Cover with wax paper and microwave on high for 12 to 14 minutes, or until the potatoes are tender.
Stir in the remaining 1 cup milk and the clams with liquid.
Microwave on high for 4 to 5 minutes, or until heated through.
Serving size: Complete recipe
Calories 1494 Calories from Fat 193
% Daily Value*
Total Fat 22 g33.4%
Saturated Fat 3.8 g18.8%
Trans Fat 0 g
Cholesterol 256.2 mg85.4%
Sodium 1780.4 mg74.2%
Total Carbohydrates 194 g64.8%
Dietary Fiber 17.5 g69.8%
Sugars 42.9 g
Protein 131 g262%
Vitamin A 680.8% Vitamin C 234.2%
Calcium 118.8% Iron 624.3%
*Based on a 2000 Calorie diet