Fast and fit clam chowder micro
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | Butter or margarine |
| 1 | cup | Leeks or onions; chopped |
| 1 | cup | Red and/or green bell pepper diced |
| 2 | eaches | Cans chopped clams in clam juice (6-1/2 oz each) |
| 2 | pounds | Potatoes; in 1/2\"cubes (6 medium) |
| 14½ | ounce | Can chicken broth reduced sodium |
| 2 | teaspoons | Dried thyme |
| 1 | cup | Low fat milk |
| 10 | ounces | Pkg whole kernel corn thawed and drained |
| ⅛ | teaspoon | Cayenne pepper |
| Salt & pepper to taste | ||
Directions
Place butter in 2-½ to 3 quart microwave safe bowl. Microwave on HIGH 1 minute. Add leeks or onions and bell peppers; microwave on HIGH 3 minutes. Drain juice from clams into microwaved vegetables, reserving clams. Stir in potatoes, broth and thyme. Cover with plastic wrap, venting one corner. Microwave on HIGH 20 minutes.
With slotted spoon remove 4 cups cooked potatoes; set aside. Pour rest of contents of bowl into container of electric blender; add milk and blend until smooth. Return mixture to bowl. Stir in reserved clams and potatoes, the corn and cayenne pepper; season with salt and pepper.
Microwave on HIGH 3 minutes until heated through. If desired, pass bowls of shredded Cheddar cheese, chopped parsley and/or crumbled cooked bacon to stir into soup. Makes 4 servings
Nutritional Information Per Serving: (without optional toppings) Calories: 370 Fat: 7 g Cholesterol: 75 mg Sodium: 420 mg Carbohydrate: 65 g Fiber: 5 g Protein: 19 g Suggested Menu: Sesame breadsticks Butter lettuce, mushroom and sprout salad Frozen yogurt
NOTE: Microwave cooking times are based on a 700 watt microwave.
Adjust cooking times to your own oven.
Source: National Potato Promotion Board Typos by Dorothy Flatman 1995 Submitted By DOROTHY FLATMAN On 07-18-95