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Fast and Fit Clam Chowder

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  • 1 tb Butter or margarine
  • 1 c Chopped leeks or onions
  • 1 c Diced bell peppers - (red and/or green)
  • 2 cn Chopped clams in clam juice - (6 1/2 ounces each)
  • 2 lb (6 medium) potatoes - cut into 1/2-inch cubes
  • 14 1/2 oz Reduced-sodium chicken broth
  • 2 ts Dried thyme
  • 1 c Lowfat milk
  • 10 oz Frozen whole kernel corn - thawed and drained
  • 1/8 ts Cayenne pepper
  • Salt and pepper, to taste


Place butter in 2 1/2- to 3-quart microwave-safe bowl. Microwave on HIGH 1 minute. Add leeks and bell peppers; microwave on HIGH 3 minutes. Drain juice from clams into microwaved vegetables, reserving clams. Stir in potatoes, broth and thyme. Cover with plastic wrap, venting one corner. Microwave on HIGH 20 minutes. With slotted spoon remove 4 cups cooked potatoes; set aside. Pour contents of bowl into container of electric blender; add milk, and holding lid down tightly, blend until smooth. Return mixture to bowl. Stir in reserved clams and potatoes, the corn and cayenne; season with salt and pepper. Microwave on HIGH 3 minutes until heated through. If desired, pass bowls of shredded Cheddar cheese, chopped parsley and/or crumbled cooked bacon to stir into soup.
NOTE: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.
Menu: Sesame Breadsticks; Butter Lettuce, Mushroom and Sprout Salad; Frozen Yogurt
Nutritional Information Per Serving (without optional toppings): 370 calories; 7 g fat; 75 mg cholesterol; 420 mg sodium; 65 g carbohydrate; 5 g fiber; 19 g protein.
Source: The Potato Board <>