Clam chowder

Ingredients

1. 1 cup diced carrots
2. 1 cup diced celery
3. 2 cups diced yellow onion
4. 2 cloves garlic, minced
5. 2 ounces lean ham, diced
6. 1 tablespoon canola oil
7. 1 cup diced fresh clams
8. 1/2 cup clam juice
9. 2 cups low-fat milk
10. 1 1/2 cups low-sodium vegetable stock
11. 1 teaspoon minced thyme
12. 1 teaspoon minced oregano
13. 1 teaspoon fennel seed
14. 1 teaspoon black pepper
15. 1/2 cup diced red potatoes
16. 1/4 cup brown rice, uncooked

Directions

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, potatoes and rice.

Bring to simmer, reduce heat and cook for 1 hour, until rice is cooked and stew has thickened considerably. Serve.

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.