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.
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.
1 1/2 fat, 1 1/2 starch, 1 lean protein, 1/2 vegetable