Clam Chowder

Rating: 2.33 stars
3 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 2

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Soup Cookbook

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Recipe Summary

total:
45 mins
Servings:
6
Nutrition Profile:
Low-Calorie
Egg Free
Nut-Free
Soy-Free
Nutrition Info
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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

Serving Size: 1 1/2 cups
Per Serving:
229 calories; protein 12.2g; carbohydrates 26.5g; dietary fiber 3.6g; sugars 5g; fat 9g; saturated fat 1.8g; cholesterol 35.3mg; vitamin a iu 199.9IU; vitamin c 11.9mg; folate 60.4mcg; calcium 105.1mg; iron 2.9mg; magnesium 44.6mg; potassium 693.2mg; sodium 476.8mg; thiamin 0.2mg.
Exchanges:

1 1/2 fat, 1 1/2 starch, 1 lean protein, 1/2 vegetable
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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
Reviews:
Most Helpful Most Positive Least Positive Newest
Nicole Barnhouse
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
Nicole Barnhouse
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
EatingWell User
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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