This Clam Chowder recipe uses evaporated skim milk to make this soup satisfying and creamy without all the fat of creamed soups. Clams are an excellent source of iron.

Clam Chowder Prep Time: 15 min
Cook Time: 20 min
Ready In: 35 min

Servings: 2

1 can (5 oz) Whole Baby Clams
1 medium Potato, peeled, coarsely chopped
1 cup sliced Celery
1/4 cup finely chopped Onion
2/3 cup Evaporated Skim Milk
1 pinch Ground White Pepper
1 pinch dried Thyme Leaves
3½ tsp Lemon Juice
1 tbsp reduced calorie Margarine

Drain clams; reserve juice. Add enough water to reserved juice to measure 2/3 cup. Combine clam juice mixture, potato and onion in large saucepan. Bring to a boil over high heat. Reduce heat to medium-low. Simmer eight minutes or until potato is tender.
Add milk, pepper and thyme to saucepan. Increase heat to medium-high. Cook and stir two minutes. Add margarine. Cook five minutes or until soup thickens, stirring occasionally. Stir in clams.
Cook five minutes or until clams are firm, stirring occasionally. Garnish with red pepper strip, thyme and greens, if desired.

Tips & Notes
Clams are surprisingly high in iron. So high, in fact, that T-bone steaks and beef liver don’t compare. A 3-ounce serving of cooked clams, or about nine small clams, has about 24 milligrams of iron. That’s more iron than recommended each day for most adults (iron RDA is 18 milligrams per day for pre-menopausal women and eight milligrams per day for adult men and post-menopausal women.)
Some individuals, especially women, have a difficult time getting enough iron each day, resulting in anemia if not treated. If you suffer from low iron, eating clams occasionally will help maintain your iron stores. On the other hand, some individuals absorb too much iron or get too much iron from the foods they eat. For these people, eating clams often may be a problem.
The minerals in clams doesn’t stop with iron. Clams are a good source of phosphorus, potassium, zinc, copper, manganese and selenium, as well.
Clams qualify as a lean protein at more than 20 grams of protein and less than two grams of fat in a 3-ounce serving. Clams have more protein than oysters and scallops, but roughly the same protein and fat content as chicken.
There are major differences, however, in the nutrient profile of clams and chicken. Clams contain significantly more of most vitamins and minerals than chicken. It makes nutritional sense to choose clam chowder over cream of chicken soup.
Clams contain fair amounts of cholesterol. There is nothing special about the cholesterol found in seafood like clams and shrimp. The reason seafood isn’t prohibited for people with high cholesterol has more to do with the low fat and saturated-fat content of seafood like clams. Eating a low saturated-fat diet is much more important in maintaining healthy blood cholesterol than eating a low-cholesterol diet.

Nutritional Information Per Serving
Calories: 204
Total Fat: 4g
Cholesterol: 47mg
Sodium: 205mg
Total Carbohydrates: 30g
Dietary Fiber: 1g
Protein: 14g


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Filed under: Recipes for Diabetics

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