New England Clam Chowder
From EatingWell: September/October 2008
Chopped clams, aromatic vegetables and creamy potatoes blended with low-fat milk and just a half cup of cream gives this chunky New England-style clam chowder plenty of rich body. Serve with oyster crackers and a tossed salad to make it a meal.
- 2 teaspoons canola oil
- 4 slices bacon, chopped
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 2 teaspoons chopped fresh thyme, or 1 teaspoon dried
- 1 medium red potato, diced
- 1 8-ounce bottle clam juice, (see Makeover Tip)
- 1 bay leaf
- 3 cups low-fat milk
- 1/2 cup heavy cream
- 1/3 cup all-purpose flour
- 3/4 teaspoon salt
- 12 ounces fresh clam strips, (see Shopping Tip), chopped, or 3 6-ounce cans chopped baby clams, rinsed
- 2 scallions, thinly sliced
- Heat oil in a large saucepan over medium heat. Add bacon and cook until crispy, 4 to 6 minutes. Transfer half of the cooked bacon to a paper towel-lined plate with a slotted spoon. Add onion, celery and thyme to the pan; cook, stirring, until beginning to soften, about 2 minutes. Add potato, clam juice and bay leaf. Bring to a simmer, cover and cook until the vegetables are just tender, 8 to 10 minutes.
- Whisk milk, cream, flour and salt in a medium bowl. Add to the pan and return to a simmer, stirring, over medium-high heat. Cook, stirring, until thickened, about 2 minutes. Add clams and cook, stirring occasionally, until the clams are just cooked through, about 3 minutes more.
- To serve, discard bay leaf. Ladle into bowls and top each serving with some of the reserved bacon and scallions.
Tips & Notes
- Makeover tip: Check sodium carefully when using clam juice because the amount of sodium can vary dramatically between brands. We use Bar Harbor clam juice with only 120 mg sodium per 2-ounce serving.
- Shopping tip: Look for fresh clam strips at the seafood counter.
Per serving: 253 calories; 13 g fat (6 g sat, 4 g mono); 59 mg cholesterol; 20 g carbohydrates; 16 g protein; 1 g fiber; 585 mg sodium; 392 mg potassium.
Nutrition Bonus: Iron (50% daily value), Vitamin C (23% dv), Calcium (21% dv), Vitamin A (17% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1/2 low-fat milk, 1 lean meat, 2 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Total Time
- 45 minutes or less
- Main Ingredient
- Health & Diet Considerations
- High calcium
- Preparation/ Technique
- Super Bowl
- Ease of Preparation
- September/October 2008