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. Source: EatingWell Magazine, Soup Cookbook

EatingWell Test Kitchen
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Ingredients

Directions

  • 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.

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  • Stir in potatoes and bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.

  • Add clams and cook, stirring frequently, until cooked through, 2 to 4 minutes. Serve topped with bacon and chives, if desired.

Tips

Tip: 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.

To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition Facts

229 calories; 9 g total fat; 1.8 g saturated fat; 35 mg cholesterol; 477 mg sodium. 693 mg potassium; 26.5 g carbohydrates; 3.6 g fiber; 5 g sugar; 12.2 g protein; 200 IU vitamin a iu; 12 mg vitamin c; 60 mcg folate; 105 mg calcium; 3 mg iron; 45 mg magnesium;

Reviews (3)

Read More Reviews
3 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 2
Rating: 1 stars
01/22/2015
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 Read More
Rating: 1 stars
01/12/2015
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 Read More
Rating: 5 stars
11/01/2014
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! Read More
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