Clam Chowder

Clam Chowder

3 Reviews
From: EatingWell Soups Special Issue April 2016

In this healthy clam chowder recipe, traditional heavy cream is replaced with milk and flour-thickened clam juice and we keep sodium amounts reasonable with lower-sodium clam juice instead of higher-sodium broths. By making your own creamy clam chowder, you can save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

Ingredients 6 servings

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  • 3 tablespoons extra-virgin olive oil
  • 1 cup diced onion
  • 1 cup diced celery
  • ½ cup all-purpose flour
  • ½ teaspoon dried thyme
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 bay leaf
  • 4 cups clam juice (see Tip) or seafood stock
  • 1 cup whole milk
  • 3 cups diced white potatoes
  • 1 16-ounce container chopped fresh clams (plus their liquid), thawed if frozen
  • Chopped cooked bacon for garnish
  • Snipped chives for garnish

Preparation

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  • Ready In

  1. Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, thyme, salt, pepper and bay leaf over the vegetables and cook, stirring, for 1 minute more. Add clam juice (or seafood stock) and milk; bring to a gentle boil, stirring constantly.
  2. Stir in potatoes and bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
  3. Add clams and cook, stirring frequently, until cooked through, 2 to 4 minutes. Serve topped with bacon and chives, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.
  • Check the label carefully when using clam juice because the sodium can vary dramatically among different brands. We test with Bar Harbor clam juice, with only 120 mg sodium per 2-ounce serving.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 230 calories; 9 g fat(2 g sat); 3 g fiber; 27 g carbohydrates; 12 g protein; 56 mcg folate; 35 mg cholesterol; 4 g sugars; 0 g added sugars; 195 IU vitamin A; 9 mg vitamin C; 107 mg calcium; 3 mg iron; 468 mg sodium; 664 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, ½ vegetable, 1½ lean meat, 1½ fat

Reviews 3

January 22, 2015
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By: Nicole Barnhouse
Very Bland Most recipes I have tried have been very good, this one; however, could have been my own error, but I didn't like how the recipe turned out with clam juice. There was just no clam chowder taste. Also, the potatoes took much longer to cook than 15 min. Some were soft at that point, but not all of them. Pros: simple ingredients Cons: waste of time
January 12, 2015
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By: Nicole Barnhouse
Just didn't turn out right Most recipies I have tried have been very good, this one however; could have been my own error, but I didn't like out the recipe turned out with clam juice. There was just no clam chowder taste. Also, the potatoes took much longer to cook than 15 min. Some were soft at that point, but not all of them. Pros: simple ingreedients Cons: bland taste, potatoes didn't cook
November 01, 2014
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By: EatingWell User
Adapted with chicken- delicious! Everything about this chowder sounded wonderful except for one thing;clams! Since I am not a seafood fan but wanted a creamy comforting soup, I switched those out for 1 lb chicken breast and used chicken broth instead. The only other change I made was adding some chopped leek in the beginning and using half the amount of olive oil. We are in love with this chowder! You could use this base for all kinds of creamy soups. My only regret is not doubling the recipe!

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