New England Clam Chowder

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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.

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Cook Time:
45 mins
Total Time:
45 mins
Servings:
6
Yield:
6 servings, generous 1 cup each

Ingredients

  • 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

  • ½ cup heavy cream

  • cup all-purpose flour

  • ¾ teaspoon salt

  • 12 ounces fresh clam strips, (see Shopping Tip), chopped, or 3 6-ounce cans chopped baby clams, rinsed

  • 2 scallions, thinly sliced

Directions

  1. 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.

  2. 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.

  3. To serve, discard bay leaf. Ladle into bowls and top each serving with some of the reserved bacon and scallions.

Tips

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.

Originally appeared: EatingWell Magazine, September/October 2008

Nutrition Facts (per serving)

255 Calories
13g Fat
20g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size generous 1 cup
Calories 255
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 1g 4%
Total Sugars 8g
Protein 16g 32%
Total Fat 13g 16%
Saturated Fat 6g 31%
Cholesterol 56mg 19%
Vitamin A 841IU 17%
Vitamin C 5mg 6%
Folate 46mcg 11%
Sodium 829mg 36%
Calcium 211mg 16%
Iron 2mg 10%
Magnesium 42mg 10%
Potassium 478mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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