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Healthy Recipes

Clam Chowder

Ingredients

  • 1 slice bacon
  • 1 ½ cups fish or vegetable broth
  • 2 tablespoons carrot (diced)
  • 1 tablespoon onion (diced)
  • 1 tablespoon celery (diced)
  • 1 large tomato (dices)
  • 1 medium potato (diced)
  • Dash each: thyme, rosemary, salt, pepper
  • 1 teaspoon flour
  • ¼ cup water
  • 1 ounce clams

Directions

  1. Cook bacon until crisp, drain and crumble
  2. Combine broth, carrot, onion, celery, tomato, potato, and seasonings
  3. Simmer until vegetable are tender
  4. Blend flour and water
  5. Stir into chowder
  6. Reduce heat
  7. Add clams and crumbled bacon
  8. Heat to thicken slightly
EXCHANGE:1 lean meat
1 fat
1 vegetable
1 bread

Nutritional Information

Yield: 2 Cups

Amount Per Serving
Calories 195
Calories from Fat 48
 

% Daily Value*

Total Fat 5.3g

8%

Trans Fat 0.0g

Cholesterol 10mg

3%

Sodium 863mg

36%

Total Carbohydrates 26.7g

9%

Dietary Fiber 3.9g
Sugar 4.8g

16%

Protein 10.5g
Vitamin A 24%
Vitamin C 70%
Calcium 3%
Iron 16%

 

* Based on a 2000 Calorie Diet

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