Oyster and Spinach Chowder

For a low-fat version of the classic cream soup, we used fat-free milk and fortified it with dry milk powder. Vitamin-rich spinach is a delicious addition.

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  • Nonstick spray coating
  • 1/2 cup chopped onion
  • 1/2 cup shredded carrot
  • 2 1/2 cups skim milk
  • 1/4 cup all-purpose flour
  • 2 tablespoons nonfat dry milk powder
  • 1/4 teaspoon salt
  • 1 8 ounce bottle clam juice or 1 cup chicken broth
  • 2 8 ounce cans whole oysters
  • 1 10 ounce package frozen chopped spinach, thawed and well drained
  • 1/4 teaspoon finely shredded lemon peel (optional)
Spray a large saucepan with nonstick spray coating. Cook onion and carrot in the saucepan over medium-high heat until onion is tender.
In a small bowl stir together 1 cup of the skim milk, the flour, nonfat dry milk powder, and salt; stir into vegetable mixture. Stir in remaining milk and clam juice or chicken broth. Cook and stir over medium heat until thickened and bubbly.
Stir in undrained oysters, spinach, and, if desired, lemon peel. Heat through, stirring occasionally. To serve, ladle into soup bowls. Makes 4 servings.

nutrition information

Per Serving: cal. (kcal) 220, Fat, total (g) 3, chol. (mg) 60, carb. (g) 28, pro. (g) 20, sodium (mg) 946, Percent Daily Values are based on a 2,000 calorie diet
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