Articles & Recipes

Clam Chowder (diabetes-friendly)

October 12, 2018

Classic chowders are made with whole milk or cream. This lighter clam chowder uses 2% milk and skim milk powder — and it still tastes delightfully rich.

Ingredients Makes about 7 cups (1.75 L) / Serving size: 1 cup (250 mL)

1 can (5 oz/142 g) clams, with liquid 1
1 cup cubed potatoes (1⁄2-inch/1 cm cubes) 250 mL
1⁄2 cup chopped celery 125 mL
1⁄4 cup chopped onion 60 mL
2 tbsp instant skim milk powder 30 mL
1⁄2 tsp salt 2 mL
1⁄4 tsp freshly ground white pepper 1 mL
4 cups 2% milk 1 L
1 tbsp margarine or butter 15 mL

Instructions

  1. In a large, heavy saucepan, combine clams with liquid, potatoes, celery, onion, skim milk powder, salt, pepper, milk and margarine.
  2. Bring to a simmer over low heat. Simmer, stirring occasionally, for about 20 minutes or until potatoes are tender (do not let boil).
Heat milk-based soups just to a simmer. If they are allowed to boil, they may curdle.
When choosing a margarine, look for a non-hydrogenated soft margarine. These are low in saturated fat and do not contain trans fat. Avoid hard margarines, which contain high amounts of saturated and trans fat.

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