New England Cauliflower Clam Chowder

New England Cauliflower Clam Chowder

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From: Diabetic Living Magazine

Reducing the potatoes by half, and adding cauliflower in its place, lowers the carbs in this creamy meal-in-a-bowl.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 2 (10 ounce) cans whole baby clams, undrained
  • Water
  • Nonstick cooking spray
  • 2 slices turkey bacon, halved
  • 1 medium onion, chopped
  • 1 stalk celery, thinly sliced
  • 2 medium potatoes, cut into ½-inch pieces
  • 2 cups small cauliflower florets (about 1-inch pieces)
  • ¼ teaspoon dried thyme, crushed
  • ⅛ teaspoon ground black pepper
  • 2½ cups fat-free milk
  • ½ cup fat-free half-and-half
  • 2 tablespoons all-purpose flour
  • ¾ cup coarsely shredded carrots

Preparation

  • Prep

  • Ready In

  1. Drain clams, reserving liquid. Chop half of the clams; set chopped and whole clams aside. Add enough water to the reserved clam liquid to measure 1½ cups; set clam liquid aside.
  2. Coat a large saucepan with cooking spray; heat saucepan over medium heat. Add bacon, onion, and celery to saucepan. Cook for 5 to 8 minutes or until onion is tender and bacon is cooked through, stirring occasionally. Remove bacon from pan; drain on paper towels. Chop bacon and set aside.
  3. Stir potatoes, cauliflower, thyme, pepper, and reserved clam liquid into onion mixture. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until potatoes are tender. Remove from heat; cool slightly. Transfer half of the potato mixture (about 2 cups) to a blender or food processor. Cover and blend or process until smooth. Return to the remaining potato mixture in saucepan.
  4. In a medium bowl, whisk together milk, half-and-half, and flour until smooth. Add all at once to potato mixture. Cook and stir just until boiling. Stir in chopped and whole clams and carrots. Return to boiling; reduce heat. Cook for 1 minute more. Sprinkle each serving with chopped bacon.

Nutrition information

  • Serving size: 1⅓ cup
  • Per serving: 208 calories; 3 g fat(1 g sat); 3 g fiber; 25 g carbohydrates; 22 g protein; 48 mcg folate; 77 mg cholesterol; 9 g sugars; 2,800 IU vitamin A; 26 mg vitamin C; 275 mg calcium; 29 mg iron; 642 mg sodium; 579 mg potassium
  • Nutrition Bonus: Iron (161% daily value), Vitamin A (56% dv), Vitamin C (43% dv), Calcium (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1 starch, ½ milk, ½ vegetable

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