1 tsp oil
1/2 onion, chopped
1 clove garlic, minced
5 Tbsp all purpose flour
4 cups skim milk
2 tsp mustard
1/4 tsp dried thyme
black pepper, to taste
2 cups canned, chopped clams (drained)
3 cups peeled and diced potato
5 Tbsp reduced-fat shredded cheddar cheese

Add oil to a large nonstick skillet and heat over medium-high heat. Sauté onion and garlic until golden brown, about 2 to 3 minutes. Meanwhile, place milk, flour, mustard and seasonings in a small bowl and mix well. Add milk mixture to skillet followed by clams and potatoes. Heat gradually to medium heat, stirring, until the mixture comes to a slow boil and thickens. Reduce heat to simmer and cook until the potatoes are tender, about 10 to15 minutes. Stir frequently to keep the mixture from burning. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Reprinted with permission from Communicating Food for Health.

Chowder Nutrition per 1 cup serving: 362 calories; 32 g protein; 50 g carbohydrates; 3 g total fat; 0.5 g saturated fat; 58 mg cholesterol; 3 g fiber; 226 mg sodium

Meal Suggestion: This hearty chowder needs only a fresh green salad, breadsticks, and a fresh pear to make it a family meal.