Recipe: HEALTHY NEW ENGLAND CLAM CHOWDER

Food weight: ONLY 1.0 per cup!

INGREDIENTS:

 Yield= 10 Servings (1 cup per serving)

▪     1 Tablespoon of extra virgin olive oil

▪     4 cloves of garlic, minced

▪     1 yellow onion, chopped

▪     3 Tablespoons of all purpose flour *

▪     1/2 head of cauliflower (to make about 2 cups of puree)

▪     2 cups of 1% milk

▪     2-10 ounce cans of baby clams in water

▪     3/4 lb of red potatoes, chopped into 1/2 inch cubes

▪     4 springs of fresh thyme

▪     2 bay leaves

▪     Salt and pepper to taste

▪     Smoked paprika to garnish for a smoking flavor

*Use garbanzo bean (chickpea) flour to make this soup gluten-free

DIRECTIONS: 

In a large pot, add the olive oil, garlic, and onion to be sautéed for 5 minutes. Add the flour to the large pot and stir for 1 minute. Chop and steam the cauliflower, which will be place in a blender to form a smooth cauliflower puree. In the large pot, add and stir in the puréed cauliflower, 1 cup of water, clams, milk, potatoes, 2 thyme springs, and bay leaves. Bring the soup to a boil, stir, and reduce to a simmer for 20-30 minutes until the potatoes are soft and the soup thickens. Stir every 5-10 minutes. Add salt and pepper to taste. Garnish each serving with thyme and smoked paprika.

Nutrient Information Per Serving: Food weight: 1.0, Calories: 114, Fat: 2 g, Cholesterol: 13 mg, Carbohydrate: 16 g, Dietary Fiber: 2 g, Protein: 8 g, Sodium: 390 mg