Lite Clam Chowder

Preparation:  10 min. Cooking: 20 min. Total: 30 min.
Recipe photo
  • 2 Tbsp margarine , or olive oil
  • 1/4 Cup onions , chopped
  • 1/4 Cup celery , chopped
  • 1 Cup carrots, grated
  • 2 Cup potatoes , diced
  • 4 Tbsp flour
  • 1 1/4 Tbsp chicken bouillon granules , or 4 cubes, crushed
  • 1/4 tsp salt
  • 1 1/4 tsp seafood seasoning
  • 7/8 pinch paprika
  • 1 1/2 Pint 1 % milk
  • 2 Cup water
  • 1 Lb canned clams with juice , or 1 lb white fish, cut into 1 in. cubes
  • 1/2 Cup cheddar cheese , shredded
In a large saucepan, melt margarine. Add onion, celery, carrots, and potatoes. Cook, stirring frequently, until onion is transparent. Blend in flour, bouillon, salt, seafood seasoning, and paprika. Add milk and water. Cook stirring constantly, until thickened. Add clams or fish; simmer 5 to 10 minutes. When ready to serve, add cheese and stir until melted. Serve hot.
Calories
140 Cal
Fat
5.5 g
Carbs
17 g
Protein
6.5 g
Fiber
1.7 g
Sugar
6.2 g
Cholesterol
14 mg
Sodium
340 mg


Nutrients

Fiber     1.7 g
Fat     5.5 g
Sugar     6.2 g
Carbs     17 g
Protein     6.5 g
Calories     140 Cal

Fats

Fat, Poly     1.1 g
Fat, Mono     1.6 g
Fat, Sat     2.5 g
Fat, Trans     0.1 g
Fat, Percent     35 %

Vitamins

Vitamin, K     9.8 mcg     8.2 %
Vitamin, A     3800 IU     130 %
Vitamin, B12     3.5 mcg     150 %
Niacin     1 mg     6.1 %
Riboflavin     0.3 mg     19 %
Vitamin, C     9.5 mg     11 %
Vitamin, D     48 IU     8.1 %
Vitamin, B6     0.3 mg     21 %
Vitamin, E     1.2 mg     7.9 %
Panto, Acid     0.6 mg     12 %
Choline     32 mg     5.9 %
Thiamin     0.1 mg     8.8 %

Minerals

Calcium     180 mcg     18 %
Phosphorus     220 mg     31 %
Magnesium     32 mg     7.5 %
Copper     0.3 mcg     31 %
Fluoride     56 mcg     1400 %
Zinc     0.9 mg     7.8 %
Cholesterol     14 mg     0.3 %
Sodium     340 mg     23 %
Selenium     7.9 mcg     14 %
Manganese     0.2 mg     2.5 %
Potassium     460 mg     9.8 %
Iron     0.8 mg     10 %