| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Vegetables |
|
Fish shellf, Soups stews, Lowfat, Xport |
6 |
Servings |
INGREDIENTS
| 1 |
c |
Red potatoes; 1/4" dice |
| 1/3 |
c |
Chopped onion |
| 1/4 |
c |
Grated carrot |
| 1/4 |
c |
Water |
| 1 |
tb |
Margarine |
| 3 1/2 |
c |
Chopped tomatoes with juice |
| 6 1/2 |
oz |
Clams canned with liquid |
| 3/4 |
c |
Spicy vegetable juice |
| 2 |
tb |
Ketchup |
| 2 |
tb |
Chopped fresh parsley |
| 1 |
|
Bay leaf |
| 1/4 |
ts |
Red pepper sauce; may be doubled |
| 1/4 |
ts |
Dried thyme leaves |
| 1/8 |
ts |
Pepper |
INSTRUCTIONS
1. Combine potatoes, onion, carrot, water and margarine in 3-quart
saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables
are tender, stirring frequently. (If vegetables begin to stick, add
additional 1/4 cup water and continue cooking.)
2. Stir in remaining ingredients. Bring mixture to boil over high heat.
Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is
hot and flavors are blended, stirring occasionally. Remove and discard bay
leaf before serving.
3. Microwave tip: Omit water. In 2-quart casserole, combine potatoes,
onion, carrot and margarine. Cover. Microwave at High for 5 to 6 minutes,
or until vegetables are tender, stirring once. Stir in remaining
ingredients.
Re-cover. Microwave at 70% (Medium High) for 10 to 14 minutes, or until
chowder is hot and flavors blended, stirring once. Remove and discard bay
leaf before serving.
PER SERVING 1 cup (254g) 106 cals, 3g (11%)
Recipe from Healthy Choice, www.healthychoice.com RECIPE BOX (C) ConAgra
Inc.
Notes: Potatoes thicken the chowder.
>from Pat Hanneman (Kitpath) 98Mar
Recipe by: Healthy Choice Recipe Box: FISH & SEAFOOD
Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Mar 06,
1998
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