New England Clam Chowder

2 (44-ounce) cans steamer clams in shells, undrained
Vegetable cooking spray
3 cups chopped onion
2 cups cubed red potato (about 1-1/2 pounds)
1 cup diced celery
2 slices turkey bacon, chopped
2 cups water
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon coarsely ground pepper
3 fresh parsley sprigs
1 bay leaf
3 tablespoons all-purpose flour
2 cups 2% low-fat milk

Drain clams, reserving 1 cup clam liquid. Remove clams from shells;
discard shells. Slip black skin off foot of each clam, and discard. Set
clams aside. Coat a Dutch oven with cooking spray; place over medium-high
heat until hot. Add onion and next 3 ingredients, and saute 7 minutes. Add
reserved clam liquid, water, and next 5 ingredients; bring to a boil.
Cover, reduce heat, and simmer 20 minutes or until potato is tender.
Discard parsley and bay leaf. Place flour in a bowl. Gradually add milk,
blending with a whisk; add to pan. Cook over medium heat 10 minutes or
until thickened, stirring frequently. Stir in clams; cook 2 minutes or
until heated. Yield: 9 cups (serving size: 1 cup).

Note: Substitute 2 pounds fresh clams in shells and (8-ounce) bottle of
clam juice for the 2 cans of steamer clams and 1 cup drained clam liquid,
if desired.

Nutritional Info: Calories 130 (21% From Fat); Protein 8.4g; Fat 3.1g (Sat
1.1g, Mono 1.1g, Poly 0.6g); Carb 16.6g; Fiber 1.9g; Chol 21mg; Iron
4.2mg; Sodium 398mg; Calc 103mg


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