be_ixf;ym_202109 d_20; ct_50

Clam chowder

Nutrition Facts

Serving Size About 2/3 cup
Calories 164

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 1 g
Total fat 4 g
Sodium 450 mg
Cholesterol 21 mg
Dietary fiber 2 g
Protein 12 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Slow cooking is the secret to this creamy-tasting clam chowder.

Ingredients

(Serves 6)
  • 1 cup diced carrots
  • 1 cup diced celery
  • 2 cups diced yellow onion
  • 2 cloves garlic, minced
  • 2 ounces lean ham, diced
  • 1 tablespoon canola oil
  • 1 cup diced fresh clams
  • 1/2 cup clam juice
  • 2 cups low-fat milk
  • 1 1/2 cups low-sodium vegetable stock
  • 1 teaspoon minced thyme
  • 1 teaspoon minced oregano
  • 1 teaspoon fennel seed
  • 1 teaspoon black pepper
  • 1/2 cup diced red potatoes
  • 1/4 cup brown rice, uncooked

Directions

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, potatoes and rice.

Bring to simmer, reduce heat and cook for 1 hour, until rice is cooked and stew has thickened considerably. Serve.

Last Updated: January 29th, 2019