Clam chowder

Ingredients

• 1 cup diced carrots
• 1 cup diced celery
• 2 cups diced yellow onion
• 2 cloves garlic, minced
• 2 ounces lean ham, diced
• 1 tablespoon canola oil
• 1 cup diced fresh clams
• 1/2 cup clam juice
• 2 cups low-fat milk
• 1 1/2 cups low-sodium vegetable stock
• 1 teaspoon minced thyme
• 1 teaspoon minced oregano
• 1 teaspoon fennel seed
• 1 teaspoon black pepper
• 1/2 cup diced red potatoes
• 1/4 cup brown rice, uncooked

Directions

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, potatoes and rice.

Bring to simmer, reduce heat and cook for 1 hour, until rice is cooked and stew has thickened considerably. Serve.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 164
Total carbohydrate: 20 g
Cholesterol: 21 mg
Dietary fiber: 2 g
Monounsaturated fat: 2 g
Protein: 12 g
Saturated fat: 1 g
Serving size: About 2/3 cup
Sodium: 450 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2
Vegetables: 1