New England Clam Chowder - for my daughter Emmy

My family loves Clam Chowder and this is the first time I have tried making it at home.  I always had a can of ready made Clam chowder in the pantry for my daughter Emmy.  When we heated it up we added a cup of milk to thin out the the chowder slightly, so I have kept this recipe at a thick soupy consistency, not the condensed saucy version one might associate this chowder with.
I omitted the bacon in the recipe because my husband does not eat meats, and still came up with a very satisfying home made chowder .  I also reduced the amount of butter and flour (1 tsp:1tsp) in the roux so that the soup would not turn out as thick and condensed as most chowders, but I have left the original quantity in the recipe for those who like their chowder thick.
In an attempt to reduce the calories, I substituted half and half for the cream usually used in chowders, which you can feel free to substitute.
To add a bit of a kick to the soup I also included a half teaspoon of chili flakes, which can be omitted for the sensitive palate like my daughter's but since she is living out-of-town and won't be eating with us tonight I was extravagant!
Bon Appetit Emmy......we are thinking of you!

Ingredients

2 cans (290 g each net weight) or 142 g each can drained baby clams
1 onion finely chopped
2 medium potatoes diced
1 bay leaf
1/2 teaspoon dried thyme
1/2 teaspoon chili flakes (optional)
1 cup milk (I used 2 %)
1 cup half and half (or full cream)
1 tablespoon butter ( I used 1 teaspoon)
1 tablespoon flour ( I used 1 teaspoon)
1 tablespoon of oil

Method

Drain the clams and leave the meat aside. Keep the juice.

Measure the clam juice, and add enough water to make 2 cups.

In a non-stick pan, heat the oil.  When hot, add the onions and  cook till translucent.  Now add the chili flakes and stir for a few minutes.

Add the potatoes, bay leaf, thyme and 1 teaspoon of salt. Stir well.

Add the clam juice and cook on medium to high heat until the potatoes are cooked.  Remove the bay leaf.

Now add the clams, milk, half and half and the roux*.  Stir and bring to a simmer.  Let the soup simmer for about 5 minutes.
*For the roux mix the flour and butter well.  Heat on low, stirring until it is well blended.  Alternatively put it in a micro-safe bowl, and put in the microwave for 1 minute at 20% power. Remove and stir well.  Put it back again for half a minute at 20 % power.  The butter and flour should be well blended when the roux is ready.

Taste and adjust salt as needed.  Add fresh ground black pepper and serve .

 Approximate nutritional value based on 6 servings
Total calories 254.5/ Total fat 8.6 g/Total carbohydrates 21.7 g/ Protein 21.4 g