New England Style Hearty Clam Chowder

New England Style Hearty Clam Chowder

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From: Diabetic Living Magazine

You'll love this classic New England chowder with a twist—lima beans!

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons unsalted butter
  • 1 cup chopped onion
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • ½ teaspoon dried thyme, crushed
  • ¼ teaspoon black pepper
  • ½ cup dry white wine or 2 Tbsp. lemon juice
  • ¼ cup all-purpose flour
  • 2 cups low-fat (1%) milk
  • ½ cup unsalted vegetable stock or reduced-sodium chicken broth
  • 2 cups frozen baby lima beans, thawed
  • 1 (10 ounce) can whole baby clams, undrained
  • ½ cup snipped fresh Italian parsley
  • 4 slices lower-sodium, less-fat bacon, crisp-cooked and coarsely crumbled

Preparation

  • Prep

  • Ready In

  1. In a large saucepan melt butter over medium. Add onion and celery; cook 5 minutes or until tender, stirring occasionally. Add garlic, thyme and pepper; cook and stir 2 minutes. If using wine, remove pan from heat and carefully add to saucepan. Return to heat and cook until nearly evaporated.
  2. Sprinkle with flour; cook and stir 1 minute. Stir in milk and stock. Bring just to boiling. Cook and stir until slightly thick. Stir in beans, clams, ¼ cup of the parsley and, if using, the lemon juice; heat through.
  3. Top servings with bacon and the remaining ¼ cup parsley.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 378 calories; 10 g fat(5 g sat); 7 g fiber; 42 g carbohydrates; 26 g protein; 81 mcg folate; 76 mg cholesterol; 9 g sugars; 1,333 IU vitamin A; 21 mg vitamin C; 303 mg calcium; 24 mg iron; 577 mg sodium; 760 mg potassium
  • Nutrition Bonus: Iron (133% daily value), Vitamin C (35% dv), Calcium (30% dv), Vitamin A (27% dv), Folate (20% dv)
  • Carbohydrate Servings: 3
  • Exchanges: ½ milk, 1 vegetable, 2 starch, 2 lean protein, 1 fat

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