CHAMPAIGN - Weekends are a great time to not only watch some football, now that it's playoff season, but they are a time to make meals ahead for the week, according to Kristina Adams.

"Soups can be quick and easy to make, made in large quantities and freeze well for later," said Adams, spokeswoman for the Illinois Dietetic Association and registered dietitian with the Carle Weight Management Center, Champaign.

"Homemade soup is the best, so first thing to do is decide what kind of soup to make and shop for the appropriate ingredients."

Here's her suggestion for a lower-calorie clam chowder.

Reduced Calorie New England Clam Chowder

2 (6.5-ounce) cans minced clams with juices

2 1 /2 cups peeled and finely chopped potatoes

1 cup chopped onion

4 stalks celery, chopped

1 piece vegetarian bacon, uncooked

1 tablespoon garlic powder or garlic salt

1 teaspoon dried thyme

1 /4 teaspoon black pepper

1 /4 teaspoon white pepper

1 1 /2 cups skim (or 1%) milk

3 tablespoon cornstarch

1 1 /2 cups evaporated skim milk

1 /4 teaspoon hickory smoked salt

1 tablespoon chives, finely chopped

Drain the clams, reserving juices. If necessary, add enough water to the clam juice to make 1 cup. In a medium saucepan, combine the clam juice, potatoes, onions, celery, garlic powder, thyme, vegetarian bacon and black and white peppers. Bring to a boil; reduce heat. Cover and simmer until potatoes are tender. Using the back of a fork, slightly mash the majority of the potatoes against the side of the saucepan, leaving some whole pieces. In a small bowl, stir together the skim milk and cornstarch. Add the cornstarch mix, evaporated skim milk and hickory smoked salt to the potato mix. Cook and stir until slightly thickened and bubbly. Stir in the clams. Return to a rolling boil, and then reduce the heat. Cook for 1 minute, stirring frequently. Garnish with chives.

Makes 4 servings.

Nutrition data per serving, using canned, diced potatoes: 203 calories; 13 calories from fat (1g saturated); 11mg cholesterol; 509mg sodium; 32g total carbohydrates; 2g fiber; 14g protein.

Arlene Mannlein can be reached at amannlein@herald-review.com or at 421-6976.