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Creamy Clam and Broccoli Chowder Recipe

Creamy Clam and Broccoli Chowder Recipe

4 servings

Pureed white beans give this soup a velvety smooth texture - a nutritional boost too! Use rinsed, drained canned beans, if you prefer.

 

Ingredients:

2 cups cooked navy or other white beans, divided

1 can reduced-sodium fat-free chicken broth, divided

4 teaspoons minced garlic

1 teaspoon olive oil

1 cup each: broccoli florets, chopped plum tomatoes

2 cans minced clams, undrained

2 tablespoons each: dry white wine (optional)

chopped fresh or 1 tablespoon dried dill weed

Salt and pepper, to taste

Method:

Process 1 cups beans and 1/2 cup broth in food processor or blender until smooth. Saute garlic in oil in large saucepan 1 minute; stir in pureed beans and remaining ingredients, except salt and pepper. Heat to boiling, reduce heat and simmer, covered until broccoli is tender, about 10 minutes. Season to taste with salt and pepper.

 

Per Serving:

Calories: 336

% of calories from fat: 11

Fat (gm): 4.1

Saturated fat (gm): 0.6

Cholesterol (gm): 62.2

Sodium (mg): 199

Protein (gm): 36.4

Carbohydrate (gm): 37.6

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